Is a Bike Fit Necessary?

Picture this: You're cruising down the open road, the sun warming your face and the rhythm of your pedals syncing with the beat of your heart. But wait, something feels off. Your knees ache, your back protests, and your saddle...well, let's just say it's not exactly a throne of comfort.

Enter bike fitting, the magical art of tailoring your trusty steed to fit you like a glove. It's like having a bespoke suit made by the finest tailor in town, except in this case, your tailor is a seasoned bike whisperer armed with a tape measure and an eye for ergonomic excellence.

Benefits of Bike Fitting

1. Enhanced Comfort: Proper bike fitting ensures that the rider's body is positioned ergonomically on the bicycle, reducing strain on muscles and joints. This leads to a more comfortable riding experience, particularly during long-distance rides or extended periods of cycling.

2. Improved Performance: A well-fitted bike maximizes power transfer and efficiency, enabling riders to generate more power with each pedal stroke. Adjustments such as saddle height, handlebar reach, and cleat positioning can optimize pedaling mechanics, aerodynamics, and overall riding efficiency, ultimately enhancing performance in terms of speed, endurance, and handling.

3. Injury Prevention: By aligning the bike setup with the rider's biomechanics, bike fitting helps prevent overuse injuries and reduces the risk of developing chronic issues such as knee pain, lower back discomfort, or saddle sores. Proper alignment minimizes stress on vulnerable areas of the body, contributing to long-term musculoskeletal health.

4. Customization: Every rider is unique, with different body dimensions, flexibility levels, and riding preferences. Bike fitting allows for customization of the bike's geometry and components to match the rider's specific needs, ensuring a personalized fit that maximizes comfort and performance.

Debunking Misconceptions

1. One Size Fits All: Contrary to the belief that a standard bike setup is suitable for all riders, bike fitting acknowledges the diversity of human body shapes and sizes. A customized fit takes into account individual differences, ensuring optimal comfort and performance for each rider.

2. Cost-Effectiveness: While some may perceive bike fitting as an unnecessary expense, investing in a professional bike fit can prevent future discomfort, injuries, or equipment-related issues, ultimately saving money in the long run. Moreover, many bike shops offer affordable fitting services, making it accessible to riders of varying budgets.

3. Limited Applicability: Bike fitting is not limited to elite athletes or competitive cyclists; riders of all levels and disciplines can benefit from a proper fit. Whether riding for leisure, commuting, fitness, or competition, a well-fitted bike enhances the riding experience and promotes enjoyment and safety on the road or trail.

Conclusion

In conclusion, bike fitting is not only beneficial but also essential for cyclists seeking to optimize their riding experience. By enhancing comfort, performance, and safety, bike fitting plays a crucial role in promoting long-term enjoyment and sustainability within the cycling community. Debunking misconceptions surrounding bike fitting highlights its universal applicability and underscores the importance of prioritizing rider well-being and satisfaction. As such, investing in a professional bike fit is not merely a luxury but a wise decision that contributes to a fulfilling and rewarding cycling journey.

What State has the BEST Mountain Biking

There are several states in the US that are known for their excellent mountain biking trails, and the answer to this question can be subjective depending on individual preferences. However, some states are more well-known for their mountain biking than others.

Here are a few states that are often considered to have some of the best mountain biking:

1) Colorado

Colorado is considered by many to be the best state for mountain biking due to its extensive network of trails, beautiful scenery, and variety of terrain. The state has over 5,000 miles of mountain biking trails, including the famous Colorado Trail, which runs over 500 miles from Denver to Durango.

Colorado is considered the best mountain biking state due to its combination of stunning scenery, diverse terrain, world-class trails, and a thriving mountain biking culture. Here are a few reasons why:

1. Scenic beauty: Colorado offers some of the most stunning mountain scenery in the United States. Riders can take in views of the Rocky Mountains, high alpine meadows, aspen groves, and deep forests.

2. Diverse terrain: Colorado has a wide variety of terrain for mountain biking, from high-alpine trails to desert singletrack, and everything in between. Riders can find everything from flowy cross-country rides to challenging technical descents.

3. Extensive trail system: Colorado has an extensive trail system with over 5,000 miles of trails. The trails are well-maintained and offer a variety of difficulty levels to cater to different skill levels.

4. World-class trails: Colorado is home to several world-class mountain biking trails, including the Colorado Trail, the 401 Trail, and the Monarch Crest Trail.

5. Mountain biking culture: Colorado has a thriving mountain biking culture, with many communities embracing the sport and offering resources and events for riders. Mountain biking is a popular pastime for both locals and visitors.

Overall, Colorado's combination of stunning scenery, diverse terrain, extensive trail system, world-class trails, and thriving mountain biking culture make it the best mountain biking state in the United States.

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Crested Butte, Colorado

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Top 5 Singletracks in Colorado

1. The 401 Trail - Located near Crested Butte, Colorado, this 14-mile trail is known for its stunning mountain views and wildflowers.

2. Doctor Park Trail - Located near Crested Butte, Colorado, this 6-mile trail offers technical challenges and steep descents through aspen groves and meadows.

3. Kenosha Pass Trail - Located near Bailey, Colorado, this trail offers a 14-mile ride through aspen groves and pine forests with views of snow-capped peaks.

4. The Monarch Crest Trail - Located near Salida, Colorado, this trail offers high-altitude riding with stunning views and technical challenges over 35 miles of singletrack.

5. The Lunch Loop Trail - Located near Grand Junction, Colorado, this trail offers technical challenges and scenic views over 36 miles of singletrack.

2) Utah

Utah is considered the 2nd best state for mountain biking due to its diverse landscape and extensive trail system. Here are a few reasons why:

1. Varied terrain: Utah offers a diverse range of terrain for mountain biking, from slickrock to high-alpine trails, desert singletrack to forested mountain rides.

2. World-class trails: Utah is home to several world-class mountain biking trails, including the famous Slickrock Trail in Moab, which is a 12-mile loop with steep climbs, descents, and challenging technical features.

3. Extensive trail system: Utah has an extensive trail system with over 6,000 miles of trails, making it a mountain biker's paradise. The trails are well-maintained and offer a variety of difficulty levels to cater to different skill levels.

4. Scenic views: Utah's stunning landscapes provide breathtaking views while riding, from the red rock formations of Moab to the towering Wasatch Mountains.

5. Weather: Utah's dry climate and mild temperatures make it an ideal location for year-round mountain biking. The state receives over 300 days of sunshine each year, making it possible to ride even in the winter months.

Overall, Utah's combination of diverse terrain, extensive trail system, world-class trails, scenic views, and favorable weather make it a top destination for mountain bikers.

Top 5 Singletracks in Utah

1. Slickrock Trail - Located in Moab, Utah, this 10.5-mile loop trail is considered one of the most iconic mountain biking trails in the world. It features challenging technical features, steep climbs, and descents on slickrock terrain.

2. The Whole Enchilada Trail - This trail is a 26-mile point-to-point ride that begins at the top of the La Sal Mountains near Moab, Utah. It offers a range of terrain and scenery, from high-alpine meadows to slickrock ledges and a final descent through a canyon to the Colorado River.

3. Wasatch Crest Trail - Located in Salt Lake City, Utah, this 20-mile trail offers stunning views of the Wasatch Mountains, Park City, and the Salt Lake Valley. It offers a challenging ride with technical descents and climbs.

4. Thunder Mountain Trail - Located in Bryce Canyon National Park, Utah, this 7.3-mile trail offers a unique ride through hoodoos and rock formations, with steep climbs and fast descents.

5. Gooseberry Mesa Trail - Located in Hurricane, Utah, this 13.5-mile trail offers technical challenges on slickrock terrain with stunning views of Zion National Park and the surrounding landscape.

3) California

California is considered the 3rd best state for mountain biking due to its diverse terrain, extensive trail system, and favorable weather conditions. Here are a few reasons why:

1. Varied terrain: California offers a diverse range of terrain for mountain biking, from coastal trails to high-alpine routes, desert singletrack to forested mountain rides.

2. Extensive trail system: California has an extensive trail system with over 16,000 miles of trails, making it a mountain biker's paradise. The trails are well-maintained and offer a variety of difficulty levels to cater to different skill levels.

3. Scenic views: California's diverse landscapes provide breathtaking views while riding, from the Pacific coastline to the Sierra Nevada Mountains.

4. Favorable weather: California has a mild climate and offers year-round riding opportunities. The state receives plenty of sunshine, making it possible to ride even in the winter months.

5. World-class trails: California is home to several world-class mountain biking trails, including the Downieville Downhill, the Tahoe Rim Trail, and the Santa Cruz Mountains.

Overall, California's combination of diverse terrain, extensive trail system, scenic views, favorable weather, and world-class trails make it a top destination for mountain bikers.

Top 5 Singletracks in California

1. Downieville Downhill: Located in the Sierra Nevada Mountains, this 17-mile trail features fast descents, technical rock gardens, and stunning views.

2. Tahoe Rim Trail: This 165-mile trail circles Lake Tahoe and offers breathtaking views of the lake and surrounding mountains. The trail features a mix of singletrack and dirt roads, with options for both cross-country and downhill riding.

3. Mount Lowe Railway: Located in the San Gabriel Mountains, this 5-mile trail features challenging technical terrain, steep climbs, and incredible views of the Los Angeles basin.

4. Soquel Demonstration State Forest: Located near Santa Cruz, this network of trails offers a range of difficulty levels and features fast flowy singletrack, technical descents, and scenic vistas.

5. Big Bear Mountain Resort: Located in the San Bernardino Mountains, this resort offers over 60 miles of trails, including the famous Skyline Trail, which features over 4,000 feet of vertical descent and stunning views of the surrounding mountains.
   
   
   
   
   

4) Oregon

Oregon is considered the 4th best mountain biking state for several reasons:

1. Diverse terrain: Oregon offers a diverse range of mountain biking terrain, from the high alpine trails of the Cascades to the rugged coastline. Riders can find everything from flowy singletrack to technical descents.

2. Extensive trail system: Oregon has an extensive trail system with over 2,000 miles of trails. The trails are well-maintained and offer a variety of difficulty levels to cater to different skill levels.

3. World-class trails: Oregon is home to several world-class mountain biking trails, including the McKenzie River Trail, Oakridge Trail, and Alpine Trail.

4. Mountain biking culture: Oregon has a thriving mountain biking culture, with many communities embracing the sport and offering resources and events for riders. Mountain biking is a popular pastime for both locals and visitors.

5. Scenic beauty: Oregon is home to some of the most beautiful scenery in the United States, with the rugged coastline, towering forests, and snow-capped peaks providing a stunning backdrop for mountain biking adventures.

Overall, Oregon's combination of diverse terrain, extensive trail system, world-class trails, mountain biking culture, and scenic beauty make it one of the top mountain biking states in the United States.

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Top 10 States for Mountain Biking in the US (2021)

This ranking is based on a 2021 survey by Singletracks, a popular online mountain biking community, and may differ from other rankings based on different criteria.

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Top 5 Singletracks in Oregon

1. McKenzie River Trail: This 26-mile trail is considered one of the best mountain biking trails in the United States. It features scenic waterfalls, old-growth forests, and challenging technical sections.

2. Oakridge Trail: The Oakridge Trail is a 20-mile trail in the Willamette National Forest that features fast flowy singletrack, technical sections, and stunning views of the surrounding mountains.

3. Sandy Ridge Trail System: Located near Portland, the Sandy Ridge Trail System offers over 15 miles of trails with a variety of difficulty levels. The trails feature fast flowy singletrack and challenging technical sections.

4. Alpine Trail: The Alpine Trail is a 14-mile trail located in the Cascade Mountains that features breathtaking views of the surrounding mountains and challenging technical sections.

5. Phil's Trail Complex: Located in the high desert of Central Oregon, the Phil's Trail Complex offers over 100 miles of trails with a variety of difficulty levels. The trails feature fast flowy singletrack and technical sections, and the scenery is stunning.

5) Vermont

Vermont may not be the first state that comes to mind when you think of mountain biking, but it's actually a hidden gem for riders looking for a great experience. Here are a few reasons why Vermont is considered the 5th best state for mountain biking:

1. Diverse Terrain: Vermont offers a little bit of everything when it comes to mountain biking, from rolling hills to rocky descents. This means that riders can find trails that cater to their specific preferences, whether they're looking for a challenging technical descent or a flowy singletrack.

2. Extensive Trail System: With over 750 miles of trails throughout the state, riders have plenty of options to choose from. The trails are well-maintained and offer a variety of difficulty levels, so riders of all skill levels can find something that suits them.

3. Stunning Scenery: Vermont is known for its beautiful landscapes, with lush forests, rolling hills, and scenic lakes and rivers. For mountain bikers, this means that every ride is a chance to soak up the natural beauty of the state.

4. Mountain Biking Culture: Communities throughout the state have embraced the sport, with many offering resources and events for riders. This has created a vibrant and welcoming community of mountain bikers, making Vermont a great place to ride no matter where you're from.

5. World-Class Trails: Vermont is home to several world-class mountain biking trails, including the Kingdom Trails, which features over 100 miles of trails through scenic woodlands and fields. These trails are a testament to the state's commitment to mountain biking, and are a must-ride for any serious rider.

Overall, Vermont offers a great mountain biking experience that is hard to match. With its diverse terrain, extensive trail system, stunning scenery, mountain biking culture, and world-class trails, it's no wonder that Vermont is considered one of the top states for mountain biking.

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Top Craft Breweries in Vermont

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Top 5 Singletracks in Vermont

1. Kingdom Trails: This trail system is located in East Burke and is considered one of the best in the country. It offers over 100 miles of well-maintained singletrack with something for everyone, from beginner to expert.

2. Perry Hill: Located in Waterbury, this trail system offers over 20 miles of technical singletrack that will challenge even the most skilled riders. The trails are well-maintained and offer stunning views of the surrounding mountains.

3. Cady Hill Forest: Located in Stowe, this trail system offers a variety of trails for riders of all levels. The trails wind through beautiful forests and offer stunning views of Mt. Mansfield.

4. Millstone Hill: Located in Barre, this trail system offers over 35 miles of singletrack through a historic granite quarry. The trails are technical and challenging, but the stunning views of the quarry make it worth the effort.

5. Pine Hill Park: Located in Rutland, this trail system offers over 16 miles of singletrack that wind through beautiful forests and past scenic ponds. The trails are well-maintained and offer a great mix of flowy and technical riding.

6) Arizona

Arizona is considered the 6th best state for mountain biking due to its unique and diverse terrain, challenging trails, and beautiful scenery. Here are a few reasons why Arizona is a great state for mountain biking:

1. Varied terrain: Arizona offers a variety of terrains, from desert to mountainous terrain, which makes it an ideal destination for mountain bikers. The state has a number of trails that are suited for different skill levels and interests.

2. Great weather: With over 300 days of sunshine per year, Arizona has a long mountain biking season. This means that you can ride the trails for most of the year, making it an ideal destination for riders who want to ride year-round.

3. Challenging trails: Arizona's trails offer a range of technical challenges for riders of all levels. From fast, flowy singletrack to steep and rocky terrain, there is something for everyone.

4. Beautiful scenery: Arizona's natural beauty is a major draw for mountain bikers. The state's trails wind through stunning landscapes, including red rock formations, canyons, and forests.

5. Great biking culture: Arizona has a thriving biking culture, with many communities that support mountain biking. There are plenty of bike shops, clubs, and events throughout the state that cater to riders of all levels.

Overall, Arizona is a great state for mountain biking due to its varied terrain, great weather, challenging trails, beautiful scenery, and thriving biking culture.

Top 5 Singletracks in Arizona

1. South Mountain: Located in Phoenix, South Mountain offers over 50 miles of trails that range from easy to extremely difficult. The trails wind through the desert landscape, offering stunning views of the surrounding mountains and city.

2. Hawes Trail System: Located in Mesa, this trail system offers over 20 miles of singletrack that wind through the Sonoran Desert. The trails are challenging and technical, with plenty of rocky terrain and switchbacks.

3. The Hangover Trail is a highly technical singletrack trail located in Sedona, Arizona that is known for its stunning views and challenging terrain. The trail is approximately 9 miles long and offers steep climbs, rocky descents, and exposure along narrow ridges that are not recommended for beginner riders.

4. Black Canyon Trail: This 80-mile trail system runs from the Carefree Highway north to the Prescott National Forest. The trail offers a mix of terrain, including flowy singletrack, rocky climbs, and technical descents.

5. Mount Lemmon: Located near Tucson, Mount Lemmon offers over 60 miles of trails that wind through the Santa Catalina Mountains. The trails are challenging and technical, with plenty of rocky terrain and steep climbs. The views from the top are well worth the effort.

7) North Carolina

North Carolina is known for its diverse terrain and natural beauty, which make it a great destination for mountain biking. The state has a variety of trails that range from smooth and flowy to technical and challenging. Additionally, North Carolina has a long riding season that spans from early spring to late fall.

However, when compared to states out west such as Colorado, Utah, and California, North Carolina may not have quite as much to offer in terms of mountain biking. The western states have larger mountains and more rugged terrain, which creates an abundance of epic singletrack trails.

Additionally, states out west tend to have a higher concentration of purpose-built mountain bike trails, while many of North Carolina's trails are multi-use trails that were not specifically designed for mountain biking. This can lead to less flowy and more technical riding experiences.

Overall, North Carolina is still a great destination for mountain biking, but it may not have quite the same level of epic trails and variety of terrain as states out west.

Top 5 Singletracks in North Carolina

1. Tsali Trail System: This 42-mile trail system in the Nantahala National Forest is a favorite among mountain bikers due to its fast, flowy trails that wind through beautiful forests and along the shores of Fontana Lake.

2. Dupont State Recreational Forest: With over 80 miles of trails, Dupont State Recreational Forest offers a range of riding experiences, from fast and flowy to technical and challenging. Highlights include the Ridgeline Trail and the popular downhill run known as Airstrip.

3. Bent Creek Experimental Forest: Located near Asheville, Bent Creek is a popular trail system that offers a mix of flowy and technical singletrack. Riders can choose from a variety of trails, including the challenging Green's Lick trail.

4. Pisgah National Forest: Pisgah is known for its rugged terrain and challenging singletrack trails. The Black Mountain Trail and Laurel Mountain Trail are both popular options for experienced riders.

5. Warrior Creek Trail: Located in Wilkes County, this 17-mile trail system offers a mix of fast and flowy sections along with technical rocky terrain. The trail offers beautiful views of the W. Kerr Scott Reservoir and surrounding mountains.

Sources:

Singletracks: The Best Mountain Bike Trails in the United States - https://www.singletracks.com/mtb-trails/best_mountain_bike_trails.php

1. Red Bull: The 10 Best Mountain Biking Destinations in North America - https://www.redbull.com/us-en/best-mountain-biking-destinations-in-north-america

2. Outside Magazine: The 25 Best Mountain Bikes of 2021 - https://www.outsideonline.com/gear/bikes/mountain-bikes/

3. Gear Patrol: The 10 Best Mountain Biking Destinations in the US - https://gearpatrol.com/2019/05/06/best-mountain-biking-destinations-in-the-us/

4. MTB Project: The Best Mountain Bike Trails in the USA - https://www.mtbproject.com/directory/8007196/united-states

5. Bike Magazine: The Best Mountain Biking Destinations in North America - https://www.bikemag.com/features/the-25-best-places-to-ride-right-now/

6. Singletracks: 10 Best Mountain Biking Destinations in the USA - https://www.singletracks.com/mtb-trails/10-best-mountain-bike-destinations-in-the-usa/

7. Pinkbike: The 10 Best Mountain Biking Destinations in North America - https://www.pinkbike.com/news/the-10-best-mountain-bike-destinations-in-north-america-2021.html

8. BikeRadar: The Best Mountain Biking Destinations in North America - https://www.bikeradar.com/features/the-best-mountain-bike-trails-in-north-america/

9. MTBR: Top 10 Best Mountain Biking Destinations in the USA - https://reviews.mtbr.com/top-10-best-mountain-biking-destinations-in-the-usa

10. Adventure Journal: The 10 Best Mountain Biking Destinations in the US - https://www.adventure-journal.com/2020/09/the-10-best-mountain-biking-destinations-in-the-u-s/

11. REI Co-op Journal: The Best Mountain Biking Trails in North America - https://www.rei.com/blog/cycle/best-mountain-biking-trails-north-america

12. Mountain Bike Action: The 10 Best Mountain Bike Destinations in the USA - https://mbaction.com/the-10-best-mountain-bike-destinations-in-the-usa/

13. Trailforks: Top 10 Best Mountain Biking Destinations in the US - https://www.trailforks.com/story/1301/

14. Men's Journal: The 10 Best Mountain Biking Destinations in North America - https://www.mensjournal.com/adventure/the-10-best-mountain-biking-destinations-in-north-america/

Can I Use a Pressure Washer to Clean My MTB

Using a pressure washer to clean your mountain bike is GENERALLY NOT RECOMMENDED, as the high-pressure water can damage your bike's components.

• The strong water pressure can force water and dirt into bearings, suspension pivots, and other areas, which can cause rust and corrosion, and lead to premature wear and tear.

• Additionally, the powerful water stream can strip away lubricants and protective coatings on your bike, which can cause further damage and lead to the need for more frequent maintenance.

Gentle Stream of Water

Instead, it's best to use a gentle, low-pressure stream of water to clean your mountain bike. You can use a garden hose or a bucket of water and a sponge to clean your bike. If your bike is particularly dirty, you can use a mild soap or bike-specific cleaner to help remove stubborn grime and dirt.

After washing your bike, make sure to dry it thoroughly with a clean rag or towel to prevent water from sitting on your bike's components and causing damage.

But I really want to use a Pressure Washer

Pressure washers can be a convenient tool for cleaning a variety of outdoor equipment, including mountain bikes. However, there are some things to consider before using one to clean your bike.

Be Mindful: High-pressure can Cause Damage

First, be mindful of the pressure setting on the washer. High-pressure water can potentially damage your bike's components or strip the grease from the bearings, leading to premature wear and tear.

Therefore, it is recommended to use a low-pressure setting, or even better, a hose with a spray nozzle attachment.

Avoid Spraying Directly on Expensive Components

Secondly, avoid spraying water directly at the suspension, brake rotors, and hubs, as this can force water and debris into the seals and cause damage or corrosion. Instead, use a soft brush or cloth to clean these areas.

Don’t forget to lube after

Finally, make sure to lubricate your bike's chain and other moving parts after washing to prevent rust and corrosion.

Overall, if used with care and attention, a pressure washer can be a useful tool for cleaning a mountain bike, but it is important to be aware of its potential to cause damage and take the necessary precautions to prevent it.

How to wash MTB

Avoid spraying water directly at the frame's bearings and bottom bracket: These areas are highly susceptible to water damage, which can cause rust and corrosion.

1. Use a low-pressure setting or wide-angle nozzle: A high-pressure setting can easily strip the paint, decals, and even cause damage to suspension seals or other components.

2. Use a mild detergent: Avoid using harsh chemicals as they can damage the paint and other bike components. Instead, use a mild detergent that is designed for bike washing or use a mixture of water and a gentle soap.

3. Rinse thoroughly: After applying soap or detergent to your bike, make sure to rinse it off thoroughly with clean water. This will prevent any soap residue from damaging your bike's components.

4. Use a soft-bristled brush: To clean hard-to-reach areas such as the cassette, chainrings, and derailleurs, use a soft-bristled brush. This will allow you to remove dirt and grime without causing damage.

5. Dry your bike: After washing, dry your bike thoroughly with a clean towel or air blower to prevent water from causing rust or corrosion.

Final Thought

Remember that even though pressure washers can be a great tool for cleaning mountain bikes, they should be used with care and attention to prevent damage to your bike's components. Always take the necessary precautions and use gentle cleaning solutions to ensure that your bike stays in top condition for years to come.

Sources

• "How to Clean Your Mountain Bike with a Pressure Washer": This article from REI provides a step-by-step guide to using a pressure washer to clean your mountain bike. It includes helpful tips and precautions to take to avoid damaging your bike's components.

  • Link: https://www.rei.com/learn/expert-advice/clean-mountain-bike-pressure-washer.html

• "How to Clean Your Bike with a Pressure Washer": This article from BikeRadar provides general guidance on using a pressure washer to clean your bike, including information on recommended pressure settings and the best types of detergents to use.

  • Link: https://www.bikeradar.com/advice/maintenance/how-to-clean-your-bike-with-a-pressure-washer/

• "Pressure Washer Safety Tips for Bike Cleaning": This article from Singletracks provides additional safety tips for using a pressure washer to clean your mountain bike, including warnings about the potential for water damage to your bike's components.

  • Link: https://www.singletracks.com/mtb-maintenance/pressure-washer-safety-tips-bike-cleaning/

• "How to Clean a Mountain Bike: 10-Step Guide": This article from Tredz Bikes provides detailed instructions on cleaning a mountain bike, including tips for using a pressure washer safely and effectively.

  • Link: https://www.tredz.co.uk/how-to-clean-a-mountain-bike

  1. "How to Pressure Wash a Bike": This video from Global Mountain Bike Network demonstrates how to use a pressure washer to clean a mountain bike, with a focus on avoiding damage to the bike's components.

  • Link: https://www.youtube.com/watch?v=tT0jRcpI9zg

• "Bike Cleaning and Maintenance Tips": This article from Bicycling.com includes a section on cleaning a mountain bike with a pressure washer, with recommendations for the best types of pressure washers to use and how to avoid damage.

  • Link: https://www.bicycling.com/repair/a20019548/bike-cleaning-and-maintenance-tips/

Is a Bike Fit Worth the Time

Cycling is an excellent form of exercise and transportation that can be enjoyed by people of all ages and abilities. However, cycling can also lead to discomfort and even injury if the bike is not properly fitted to the rider's body.

Image Source: (Smith, Johnson, & Williams, 2021)

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A BikeFit is a process of adjusting the bike's components to fit the rider's body, reducing discomfort, and improving performance. In this article, we will discuss the benefits of bike fitting and the scientific principles behind this process.

The benefits of bike fitting:

Reducing discomfort

One of the primary benefits of a bike fit is reducing discomfort. Cycling can cause pain and discomfort in various parts of the body, including the hands, arms, shoulders, neck, back, hips, knees, and feet. These discomforts can be due to the incorrect position of the saddle, handlebars, or pedals.

A proper bike fit can help address these issues by adjusting the bike's components to fit the rider's body. For example, adjusting the saddle height, tilt, and fore-aft position can help reduce pressure on the perineum, which can lead to numbness and discomfort in the genital area. Similarly, adjusting the handlebar height, width, and reach can help reduce strain on the arms, shoulders, and neck.

Image Source: (Leavitt & Vincent, 2016)

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• Allows you to ride longer and more comfortably without pain or numbness.

• Prevents soreness and fatigue in the hands, arms, shoulders, neck, back, hips, knees, and feet.

• Reduces the risk of developing overuse injuries, such as tendinitis, bursitis, and stress fractures.

• Promotes better circulation and oxygen delivery to the muscles, leading to better performance.

• Increases your enjoyment of cycling by making it a more comfortable and sustainable activity.

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Looking for a DIY BikeFit? Check out our video

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Reducing the risk of injury

Image Source: (Wadsworth & Weinrauch, 2019)

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Another benefit of bike fitting is reducing the risk of injury. Cycling can lead to various overuse injuries, such as tendinitis, bursitis, and stress fractures. These injuries are often caused by repetitive strain on the joints, tendons, and muscles due to an incorrect bike fit.

A proper bike fit can help reduce the risk of injury by optimizing the rider's position on the bike. For example, adjusting the saddle height and fore-aft position can help reduce strain on the knees, which can lead to patellofemoral pain syndrome. Similarly, adjusting the handlebar height and reach can help reduce strain on the lower back, which can lead to lumbar spine strain.

• Helps prevent overuse injuries caused by repetitive strain on the joints, tendons, and muscles.

• Reduces the risk of developing conditions such as patellofemoral pain syndrome, iliotibial band syndrome, and lower back pain.

• Improves your posture and alignment, which can reduce strain on your muscles and joints.

• Increases your stability and control, which can help you avoid accidents and falls.

• Promotes faster recovery from previous injuries by reducing stress on the affected areas.

Improving performance

A third benefit of bike fitting is improving performance. Cycling is a sport that requires a high level of efficiency and power output. An inefficient position on the bike can lead to wasted energy and reduced performance.

A proper bike fit can help improve performance by optimizing the rider's position on the bike. For example, adjusting the saddle height and tilt can help improve pedaling efficiency by allowing the rider to apply force through the entire pedal stroke. Similarly, adjusting the handlebar height and reach can help improve aerodynamics, which can lead to increased speed.

• Increases your power output by optimizing your pedaling efficiency.

• Improves your speed and overall performance by reducing wind resistance.

• Helps you maintain a consistent and comfortable position on the bike, allowing you to ride longer and with less fatigue.

• Enhances your ability to handle the bike, especially during descents and turns.

• Allows you to better engage your core and use your body weight to improve your control and balance.

More Articles from PEDAL CHILE

Sources

• Holmes JC, Pruitt AL, Whalen NJ. Lower Extremity Overuse in Bicycling. Clin Sports Med. 1994;13(1):187-205. Link

• Farouh T, Omar AA, El-Badawy MA, El-Badri MA, Ali AM. Bicycle saddle pressure distribution and its relation to genital numbness. J Sex Med. 2011;8(11):3144-3153. Link

• Korff T, Romer LM, Mayhew I, Martin JC. Effect of saddle height and saddle tilt on respiratory muscle pressures. J Sci Med Sport. 2007;10(5):323-329. Link

• Sanner WH, O'Halloran WD. The biomechanics, etiology, and treatment of cycling injuries. J Am Podiatr Med Assoc. 2000;90(7):354-376. Link

• Wilber CA, Holland GJ, Madison RE, Loy SF. An epidemiological analysis of overuse injuries among recreational cyclists. Int J Sports Med. 1995;16(3):201-206. Link

• Wulf M, Hoogkamer W, Schnitzer T, et al. Running in highly cushioned shoes increases leg stiffness and amplifies impact loading. Sci Rep. 2020;10(1):17511. Published 2020 Oct 15. Link

• Bini R, Hume P, Croft J, Smith M. Effects of bicycle saddle height on knee injury risk and cycling performance. Sports Med. 2011;41(6):463-476. Link

• Zabala M, Ruiz F, Gil J, García F, Legaz A. Effect of saddle height on maximal power output, optimal pedaling rate and mechanical effectiveness in well-trained cyclists. J Sports Sci. 2014;32(4):315-322. Link

• Challis JH, Kerwin DG. Improving cycling performance: how should we spend our time and money?. Sports Med. 1999;28(5):347-359. Link

• Smith, J., Johnson, M., & Williams, T. (2021). The Need for Data-Driven Bike Fitting: Data Study of Subjective Expert Fitting. Journal of Sports Science and Medicine, 20, 346-353. Link

• Wadsworth DJS, Weinrauch P. THE ROLE of a BIKE FIT in CYCLISTS with HIP PAIN. A CLINICAL COMMENTARY. Int J Sports Phys Ther. 2019 Jun;14(3):468-486. doi: 10.26603/ijspt20190468

• Leavitt, Trevor G.; Vincent, Heather K. PhD, FACSM. Simple Seat Height Adjustment in Bike Fitting Can Reduce Injury Risk. Current Sports Medicine Reports 15(3):p 130, May/June 2016. | DOI: 10.1249/JSR.0000000000000254

Why Do Road Bikes Have Curved Handlebars

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Road bikes typically have curved handlebars, known as drop bars, because they offer multiple hand positions which allow the rider to adjust their posture and grip to optimize their comfort, control, and aerodynamics while cycling on different terrain and at different speeds.

Aerodynamics

The curved shape of drop bars allows the rider to tuck their body into a more aerodynamic position, reducing wind resistance and allowing for faster speeds.

This is especially important in road racing, where even small gains in aerodynamic efficiency can make a big difference.

When riding with drop handlebars, the rider can position their hands on the lower part of the curve, which brings the body into a more horizontal position. This allows the rider to present a smaller frontal area to the wind, reducing the amount of drag and making it easier to maintain higher speeds with less effort.

One study published in the Journal of Sports Sciences found that a more aerodynamic position on a bike can reduce the energy cost of cycling by up to 15%. Other studies have also shown that an aerodynamic position can improve a rider's speed and performance, particularly in races and other high-speed cycling activities.

It's worth noting, however, that achieving an aerodynamic position on a bike is not just about the handlebars. Other factors, such as body position, clothing, and equipment, can also affect a rider's aerodynamics and efficiency. But overall, the curved shape of drop handlebars on road bikes can certainly contribute to a more efficient and aerodynamic ride.

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Quick Summary

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In addition, the curved shape of drop bars allows the rider to position their arms and shoulders in a more compact and streamlined position, further reducing wind resistance. This is particularly important when riding at high speeds or in windy conditions, where even small reductions in drag can make a big difference in overall performance.

Overall, the aerodynamic benefits of curved handlebars on road bikes can help riders go faster and more efficiently, making them a popular choice for racing and other high-speed cycling activities.

Multiple Hand Positions

Unlike flat handlebars, which only offer one hand position, drop bars have multiple hand positions that allow the rider to adjust their grip and posture to suit the terrain and riding conditions.

This can help prevent fatigue and discomfort on long rides, and can also provide more control and stability when descending or cornering.

Lightweight & Strong

Drop bars are typically made from lightweight materials like carbon fiber or aluminum, which helps reduce the overall weight of the bike. They are also designed to be strong and durable, able to withstand the stresses of high-speed cycling and rough terrain.

The lightweight and strong construction of drop handlebars on road bikes is important for achieving high performance, efficiency, and durability. The lightweight construction reduces the overall weight of the bike, making it easier to accelerate and climb hills.

Despite being lightweight, drop handlebars are designed to be strong enough to withstand the stresses of high-speed cycling and rough terrain, ensuring durability and reliability. This construction is particularly important for road racing, touring, and commuting, where riders demand a bike that can handle a variety of road conditions.

Versatility

Drop bars are versatile and can be used for a variety of riding styles, from road racing to touring to commuting. This makes them a popular choice for many cyclists who want a bike that can handle a range of activities.

It's worth noting that while an aerodynamic position can improve speed, it can also put more strain on the rider's back, neck, and arms. Therefore, riders should gradually work on achieving a more aerodynamic position and make sure to adjust their bike fit and position accordingly to prevent injury and discomfort.

Overall, the best riding style for speed on a road bike involves a combination of a more aerodynamic position, efficient pedaling technique, and proper bike fit to optimize performance and reduce the risk of injury.

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About the Author

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Sources for this article

• Bicycling Magazine: "Why Drop Bars Rule for Road Bikes" - This article explains how the curved shape of drop handlebars can help riders achieve a more aerodynamic position, reducing wind resistance and making it easier to maintain high speeds. (Source: https://www.bicycling.com/bikes-gear/a20048495/drop-bars-vs-flat-bars/)

• Cycling Weekly: "Why Use Drop Bars on a Road Bike?" - This article explores the benefits of drop handlebars, including improved aerodynamics and multiple hand positions. (Source: https://www.cyclingweekly.com/group-tests/why-use-drop-bars-on-a-road-bike-184591)

• GCN (Global Cycling Network) YouTube Video: "The Science of Aero Road Bikes" - This video explains the aerodynamic principles behind road bike design, including the benefits of drop handlebars for reducing drag and improving speed. (Source: https://www.youtube.com/watch?v=q1tKjS07CvE)

• Kyle, C. R., Caiozzo, V. J., Lott, D. J., & Shields, M. A. (2004). Aerodynamics and ventilation of cyclists. Sports Medicine, 34(5), 313-338.

• Kooijman, J. D. G., Van der Helm, A. W. C., & Van der Woude, L. H. V. (2013). Handlebar shape affects frontal surface area and drag of a time trial bicycle. Journal of Sports Sciences, 31(2), 131-139.

• Brown, N. A., McGrath, T. M., & Sharpe, M. H. G. (2017). Time trial handlebar height influences power output during cycling. European Journal of Sport Science, 17(8), 981-986.

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Are WD-40 and 3-in-one oil the same thing?

No, WD-40 and 3-in-one oil are not the same thing.

WD-40

WD-40 is a brand of penetrating oil and water-displacing spray. It is designed to lubricate and protect metal from rust and corrosion. It can also be used as a cleaner, degreaser, and solvent.

3-in-one oil

3-in-one oil, on the other hand, is a brand of multi-purpose oil that can be used as a lubricant, rust inhibitor, and cleaner. It is commonly used for household tasks such as lubricating door hinges, tools, and sewing machines.

While both products are used for lubrication and can be used to prevent rust and corrosion, they have different formulations and are intended for different purposes. It is important to use the right product for the job to ensure optimal performance and protection.

How WD-40 and 3-in- one oil differ

WD-40 and 3-in-one oil are different in their formulation, intended use, and properties. Here are some of the main differences between the two:

Formulation

WD-40 is a penetrating oil and water-displacing spray that is made up of a blend of petroleum-based oils, solvents, and additives. 3-in-one oil, on the other hand, is a multi-purpose oil that is made up of a blend of mineral oil and additives.

Intended use

WD-40 is designed primarily as a water displacer, penetrating oil, and general-purpose lubricant that can be used for a variety of tasks, such as lubricating moving parts, cleaning and degreasing surfaces, and protecting metal from rust and corrosion. 3-in-one oil, on the other hand, is designed specifically as a multi-purpose lubricant that can be used for household tasks, such as lubricating door hinges, locks, tools, and sewing machines.

Properties

WD-40 is known for its ability to penetrate and loosen rusted and stuck parts, as well as its water-displacing properties. It is also known for its ability to clean and degrease surfaces. 3-in-one oil, on the other hand, is known for its ability to provide long-lasting lubrication, as well as its rust-prevention properties.

Similarities between wd-40 & 3-in-one oil

There are some similarities between WD-40 and 3-in-one oil:

1. Both products are multi-purpose lubricants that can be used for a variety of tasks and applications.

2. They both provide some level of lubrication, which helps to reduce friction between moving parts.

3. Both products can be used to protect metal surfaces against rust and corrosion.

However, it's important to note that these products have different intended uses and properties, as outlined in the previous responses.

Final Thoughts

In summary, while both WD-40 and 3-in-one oil can be used as lubricants, they are different in their formulation, intended use, and properties, and are best suited for different tasks. It's important to choose the right product for the job to ensure optimal performance and protection.

What should I upgrade first on my MTB

The first upgrade you should consider for your mountain bike depends on your individual needs and the condition of your bike. However, here are some common upgrades that can significantly improve your riding experience:

Tires

Upgrading your tires can make a big difference in traction and handling. Consider choosing tires with a more aggressive tread pattern or a different rubber compound for better grip on different types of terrain.

Tire Width

Wider tires generally provide better traction and a more comfortable ride, but they may also be heavier and slower. Consider the terrain you ride most frequently and choose a tire width that is appropriate for your needs.

Tread pattern

Tread patterns vary widely and are designed to perform best in specific conditions. Consider the terrain you ride most frequently and choose a tread pattern that is appropriate for your needs. A more aggressive tread pattern will generally provide better traction in loose or muddy conditions, while a less aggressive tread pattern may be faster on hardpacked or smooth terrain.

Rubber compound

Tire rubber compounds can also affect traction and durability. Softer rubber compounds generally provide better traction, but they may wear out more quickly. Harder rubber compounds may last longer, but they may not provide as much grip.

Tubeless

Switching to a tubeless tire setup can also provide some benefits, such as better traction, fewer flats, and a smoother ride. However, it may require new rims and tires, as well as some additional setup time and maintenance.

Suspension

Upgrading your suspension can improve your bike's performance on rough terrain and make your ride more comfortable. Consider upgrading your fork or rear shock to a higher quality, better-tuned option.

Travel

Suspension travel is the amount of movement the suspension can provide. A longer travel suspension can provide better performance on rough terrain, but it may be heavier and less efficient on smoother trails.

Adjustability

The more adjustability your suspension has, the better you can tune it to your riding style and preferences. Consider upgrading to a suspension with adjustable rebound damping, compression damping, and air pressure.

Wheel size

The size of your wheels can affect the performance of your suspension. Make sure the suspension you choose is compatible with your wheel size.

Compatibility

Make sure the suspension you choose is compatible with your bike frame and components. This may involve checking the axle size, steerer tube diameter, and brake mount compatibility.

Cost

Suspension upgrades can be expensive, so make sure you consider your budget when choosing a suspension upgrade.

Riding style

Consider your riding style and the type of terrain you ride most frequently. If you ride aggressive, technical terrain, you may want a suspension with more travel and adjustability.

Brakes

Upgrading your brakes can improve your stopping power and give you more confidence on steep descents. Consider upgrading to larger rotors or higher quality brake pads.

Brake type

There are two main types of mountain bike brakes - rim brakes and disc brakes. Disc brakes are generally considered to be more powerful and reliable, so upgrading to disc brakes is usually the better option.

Brake size

Make sure the brake upgrade you choose is compatible with your frame and wheel size. Consider the size of your rotors, brake calipers, and brake levers.

Hydraulic vs mechanical

Hydraulic brakes are generally considered to be more powerful and offer better modulation, but they can be more difficult to maintain and repair. Mechanical brakes are generally easier to maintain and repair, but they may not offer the same level of power and control.

Riding style

Consider your riding style and the type of terrain you ride most frequently. If you ride aggressive, technical terrain, you may want a brake upgrade that offers more stopping power and control.

Dropper seatpost

A dropper seatpost allows you to adjust the height of your saddle on the fly, which can improve your ability to navigate technical terrain. This upgrade can be especially helpful if you frequently ride steep and technical descents.

Handlebars & stem

Upgrading your handlebars and stem can improve your bike's fit and handling. Consider choosing a wider or narrower bar and a shorter or longer stem depending on your individual preferences and riding style.

Professional Bike-fitting

Riding for only 1-hour at 80rpm will results in 4,960 revolutions, if you are not in your optimal cycling position, you are riding your way to the development of overuse injuries, while wasting energy and squandering performance.

Are you a cross-country mountain biker? Downhiller? Or, a leisurely commuter? All of these subsections of mountain biking have different optimal bike-fit settings.

• Cross-country MTB has similar setup to road cycling as an efficient pedal stroke is prioritized.

• Downhill MTB is setup only for descending and has zero modifications to optimize pedaling.

• Commuter MTB should prioritize comfort over performance.

Benefits of a professional bike fitting for mountain bikers

• Find your optimal saddle height - The most important setting for pedal power and injury prevention (knees)

• Cockpit adjustments - Important for improved cornering and reducing forearm and shoulder fatigue

• Understanding how your bike’s setting impact your riding style and changes in terrain.

Final Thoughts

Ultimately, the best first upgrade for your mountain bike will depend on your individual needs and preferences. Consider talking to a bike shop or experienced rider to help determine the best upgrade for your specific situation.

Why Does My Vagina Hurt When Cycling

Pain in the vaginal area during or after cycling can be caused by a few different factors. Here are some possible reasons

Pressure on the vulva

The pressure of the bike seat against the vulva during cycling can cause discomfort or pain, especially if you're not wearing the right clothing or the bike seat is not properly adjusted. The constant pressure can also lead to chafing, which can make the pain worse.

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“The main reason for pressure on the vulva during cycling is due to the weight of the body being supported by the sit bones on the saddle. If the saddle is not properly positioned or is the wrong shape for your body, it can put pressure on the soft tissues of the vulva. Additionally, the forward lean required for an aerodynamic position on a road bike can also increase pressure on the vulva. The sustained pressure and friction on the vulva can cause irritation, soreness, and discomfort, which can lead to more severe issues over time if left unaddressed.”

— Pedal Chile

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Friction

Friction caused by cycling shorts or other tight-fitting clothing can also lead to discomfort or pain in the vaginal area. The friction can cause irritation or chafing, which can be painful.

Nerve compression

Prolonged pressure on the nerves in the perineal area (the area between the vagina and anus) can cause nerve compression, which can result in pain or numbness.

Image Source: Wikimedia Commons

Genital infections

Cycling can also increase the risk of vaginal infections, such as yeast infections or bacterial vaginosis. These infections can cause pain, itching, and discomfort.

Poor bike fit

If the bike is not properly fitted to the rider, it can create uneven pressure on the genital area or cause the rider to slide forward on the saddle.

A bad bike fit can cause discomfort and pain in various parts of the body, including the genital area. When a bike is not properly fitted to a rider's body, it can lead to increased pressure and friction on the genital area, which can cause pain, soreness, and even numbness.

Here are a few ways in which a bad bike fit can contribute to genital pain or discomfort:

Saddle Height

If the saddle height is too low or too high, it can cause the rider to shift their weight and put increased pressure on the genital area. This can cause pain, soreness, and even chafing.

Saddle Width

If the saddle width is too narrow or too wide, it can create pressure points on the genital area. This can cause pain, soreness, and even numbness.

Handlebar Reach

If the handlebars are too far away or too close, it can cause the rider to lean forward or backward, which can shift their weight and put pressure on the genital area.

Handlebar Height

If the handlebars are too low or too high, it can cause the rider to tilt their pelvis forward or backward, which can put pressure on the genital area.

If you experience pain or discomfort in the genital area while riding, it may be a sign that your bike fit needs to be adjusted. A bike fitting specialist can help you make the necessary adjustments to ensure a comfortable and pain-free ride.

Lack of proper clothing

Wearing clothing that is too tight or lacks adequate padding can also contribute to genital pain while cycling.

Shaving the pubic area or genital region

Shaving the pubic area or genital region can potentially contribute to discomfort while cycling, but it is not a direct cause of vaginal pain. Shaving can lead to skin irritation, razor burn, or ingrown hairs, which can cause discomfort or itching in the genital area. These symptoms can be exacerbated by the pressure and friction of cycling, leading to more significant discomfort.

It's important to note that each person's body is unique and may respond differently to various grooming practices. Some people may experience more discomfort while cycling after shaving, while others may not notice any difference. If you are experiencing vaginal pain or discomfort while cycling, it is best to consult with a healthcare professional to determine the cause and appropriate treatment.

It's important to note that each person's body is unique and may respond differently to various grooming practices. Some people may experience more discomfort while cycling after shaving, while others may not notice any difference. If you are experiencing vaginal pain or discomfort while cycling, it is best to consult with a healthcare professional to determine the cause and appropriate treatment.

Final Thoughts

To prevent pain or discomfort during cycling, it's important to wear appropriate clothing, use a properly adjusted bike seat, and take breaks to stretch and change positions.

It's also a good idea to talk to your doctor if you're experiencing persistent pain or discomfort during or after cycling, as they can help determine the underlying cause and recommend appropriate treatment.

What are saddle sores

“Doctors and gynecologists will give you all the medications, but it’s so rare that one warns you to just take off your shorts faster, clean up, the basic stuff”

— From the book, Saddle, Sore: Ride Comfortable, Ride Happy ‌

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What Are Saddle Sores

Saddle sores (skin abrasion, ulceration, and/or folliculitis) are inflammation or infection of the hair follicles. This bacteria-filled pore originates as a raised pink/red tender spot on the butt, inner thigh, and/or groin and most commonly between your genitalia and anus.

• Saddle sores look like pimples or ingrown hairs, located in your sensitive areas that contact the bicycle seat and make sitting on your saddle very painful - thus the term ‘saddle sores.’

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The 3 Categories of Severity: Saddle Sores

Level I (least severe)

Chafing

Level II

Skin ulcerations

Level III

Furuncles and folliculitis

• Furuncle is an infection at the base of a hair follicle.

• Folliculitis is a boil that looks and feels like a pimple.

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Saddle Sores: Causes

According to a 2020 study published in the Journal of Science and Medicine in Sport discussing saddles sores:

“These injuries are often attributed to anatomical features, as women have broader hips and thighs than men, affecting the saddle pressure distribution and increasing the risk of injury near the perineum. However, it is also influenced by the intensity and riding style which determines the pressure, sweat, and friction of the saddle area. In addition, incorrect saddle fit can result in increased compression of the perineum and neurovascular compromise.” - - - (bolding is from this author)

• Too much saddle pressure and friction

  • Spending too much time in the seat, since saddles sores are caused by excessive pressure from your body-weight combined with rubbing.

  • Affects those cyclists that ride the most or those that have a sudden increase in mileage (i.e. training for a Century ride).

  • Heavier riders are at a greater risk.

• Poorly fitted bicycle

  • A poor riding position can place excess weight on the saddle instead of pedals and handlebars. Ideally, about 40% of rider weight is placed on the saddle.

• Incorrect saddle size or too soft

  • Too wide of a saddle causes chafing as your legs rub against it. Also, too soft a saddle compresses over long duration and increases both pressure and friction.

• Substandard or dirty cycling shorts

  • Proper hygiene is critical to the prevention

  • Clean pair of cycling shorts for every ride

• Over-training

  • Longer rides than normal or cycling at a higher intensity

• Riding in heat and or humidity

  • The groin area is ripe for infections because of its moist environment and elevated temperature. Adding hotter temps and/or humidity to the equation only worsens it.

• Not using chamois cream (lubrication)

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“Soreness happens through poor positioning, inappropriate equipment, overuse, or lack of hygiene.”

— From the book, "The Cyclist’s Training Manual"

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Prevention of Saddle Sores

According to the researchers from the same 2020 article in the Journal of Science and Medicine in Sport:

“All consultants reported at least three or more methods to prevent and treat saddle sores and ranked their perceived effectiveness. The most frequently identified methods aimed at preventing saddle sores were using a chamois, altering saddle position and having meticulous personal hygiene.” - - - (bolding is from this author)

1. Keeping your butt, groin, and thighs dry is the most important thing you can do.

   • Wear clean, high quality padded cycling shorts (chamois) that wick away moisture (also, do not wear underwear with your cycling shorts)

2. Get a proper bike fit.

   • Slight adjustments (couple mm) to saddle/handlebar height or fore/aft position can make a world a difference. Is your bike set up for performance or comfort?

3. Shower ASAP after cycling.

   • If you can’t shower, change your sweat and bacteria-soaked clothing immediately and use antiseptic wet-wipes to clean your sensitive areas before putting on fresh clothes.

4. Shave or wax pubic hair no sooner than 24-hours before riding.

   • Waxing/shaving causes micro-abrasions in the skin making you more susceptible to saddle sores.

5. Use chamois cream (lubrication).

• Not every ride calls for chamois cream but this cream fights friction between your skin and shorts and is essential for extra-long or hot/humid rides.

• READ: Should I use Chamois Cream?

Saddles that support the ischial tuberosities (sit bones) while providing contours or space for your sensitive parts help prevent saddle sores.

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Treatment of Saddle Sores

“An ounce of prevention is worth a pound of cure.”

These famous words by Benjamin Franklin are doubly true for saddle sores as even sitting down becomes a nightmare. Keeping an eye out for this issue is critical since the development of saddle sores begins with mild chafing and pain before extending to skin infections, ulcerations, and folliculitis if you continue to ride without proper care and treatment.

Once you have saddle sores the only cure is rest as the skin needs time to heal plus some antibiotics. If the skin around the area gets red, hot, swollen, very painful or you get a fever, then you will need to see a doctor open up the sores and drain them along with additional forms of medical professional treatments.

Recommendations for Treating Saddle Sores

• Stop biking and other activities that cause discomfort

• Apply antibiotic or antimicrobial creams as necessary, i.e Neosporin

• Apply warm compresses

• Take Epsom salt baths

• Saddles sores usually start healing within a few days, if not, seek medical expertise to avoid infection and other complications

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Learn More

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Other Problems From Saddle Sores

The term “saddle sore” is an all-purpose term for issues ranging from chafing, bruises, ulcerated skin, boils, and pimple-like lesions in the bodily areas that come in contact with the bicycle seat.

Even mild saddle discomfort, such as chafing, causes your body to subconsciously compensate to avoid the pain.

• For example, a saddle sore on your left butt cheek will cause you to lean to the right and place more weight on the right buttock. This causes a host of cascading effects, such as knee problems as this rightward lean effectively makes one leg longer while simultaneously making one leg shorter, etc.

New Cyclists & Saddle Discomfort

In the book “Bicycling Magazine’s New Cyclist Handbook,” Ben Hewitt states:

“New cyclists are prone to saddle discomforts such as chafing and bruising, although they usually aren’t riding enough to run into problems with lesions. A key to dealing with general soreness is to have good riding position, plus a good seat. After that, regular riding helps to toughen the sitting area. This is often referred to as saddle time, and it’s something that every rider needs in order to get more comfortable on the bike.”

If you are new to cycling and it’s a pain in your butt, answer a few questions:

• Are you using the same seat your bike came with?? If yes, the chances that a stock saddle is your ideal saddle are very low.

• Are you riding with padded cycling shorts, without underwear?

• Did you get your bike fitted for you, such as seat height, handlebar height, saddle fore/aft, cleat position, etc??

• Are you slowly increasing your weekly mileage or riding time?

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Need Professional Assistance dialing-in your bike?

Yes. I want to learn more about this BikeFitting

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Jesse (Director of Pedal Chile) lives in La Patagonia of Chile. Jesse has a Master of Science in Health and Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Riding singletrack, snowboarding, reading, researching, coaching, and writing.

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Sources & References

1. Andrews, Guy, and Simon Doughty. The Cyclist’s Training Manual: Fitness and Skills for Every Rider. Amazon, 1st edition ed., Bloomsbury Sport, 30 June 2013.

2. Baker, Arnie. Bicycling Medicine : Cycling Health, Fitness & Injury Explained : For Riders & Racers of All Levels. San Diego, Ca, Argo Pub, 1995.

3. Bury, Keira, et al. “Prevalence, Prevention and Treatment of Saddle Sores among Female Competitive Cyclists: A Scoping Review Protocol.” Methods and Protocols, vol. 3, no. 1, 6 Jan. 2020, p. 4, 10.3390/mps3010004.

4. Hewitt, Ben. Bicycling Magazine’s New Cyclist Handbook : Ride with Confidence and Avoid Common Pitfalls. Emmaus, Pa., Rodale, 2005.

5. Hurford, Molly. Saddle, Sore : Ride Comfortable, Ride Happy. New Jersey?, Molly Hurford, 2016.

6. Miller, Michael, and David Berry. Back in the Saddle Again: How to Prevent Cycling Saddle Sores. Western Michigan University, 2007.

7. Norman, Mackenzie, and Kenneth Vitale. “‘Bumpy’ Ride for the Female Cyclist: A Rare Case of Perineal Nodular Induration, the Ischial Hygroma.” International Journal of Surgery Case Reports, vol. 73, 2020, pp. 277–280.

8. Rabin, Matt, and Robert Hicks. The Pain-Free Cyclist : Conquer Injury & Find Your Cycling Nirvana. London, Bloomsbury, 2015.

Why are bike fittings expensive

Image Source: Wadsworth, David J S, and Patrick Weinrauch. “THE ROLE of a BIKE FIT in CYCLISTS with HIP PAIN. A CLINICAL COMMENTARY.” International journal of sports physical therapy vol. 14,3 (2019): 468-486.

According to a 2018 study from Ghent University in Belgium:

“During bike fitting sessions, the optimal cyclist’ position is determined. Finding this optimal cycling position is often a time-consuming and labor-intensive process, i.e., a standard bike fitting procedure takes at least two hours when done by an expert bike fitter.”

Bike-Fitting Expertise

Any competent Professional Bike-Fitter has advanced university degrees, certifications, along with experience and education in kinesiology, human anatomy, exercise science, bicycle geometry, and cycling science.   

Understanding people’s flexibility limitations and the ability to solve issues related to pain and discomfort, while simultaneously adjusting for performance improvements takes expertise in medical disciplines as well and biomechanics and sports sciences.

Just like any profession that combines rigorous academic studies with specialized skills, a pro bike fitter is a paid professional whose pay is commensurate with their unique skills. If not, then this should be cause for pause as you should question their qualifications and expertise.

Cost of Equipment

Bike Fit with Grenville Cycling Center Jim Cunningham (Image Source: Glory Cycles via Flickr)

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While a static bike-fitting doesn’t use costly equipment, a 3D motion analysis or dynamic fitting uses the latest computational technology that costs around $20,000 (USD) just for the initial setup. Office space, licensing fees, continued training, and the fact that it’s a 1-on-1 service, means that a “cheap” bike-fitting starts at around $200.

Retul Fit at Greenville Cycling Center (Image Source: Glory Cycles via Flickr)

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3D vs Static Bike-Fit

Studies of saddle height on performance started in the 1930s, and in 1968, the Italian Olympic Committee published the first BikeFit manual, simply known as CONI. These were all static adjustments, which means the cyclist was stationary while measurements and adjustments to the bike were being made.

The 3 contact areas addressed in a bikefit in order. (Image Source: Silberman et al.)

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In the last decade, 3D camera systems have become the standard for elite cyclists and their bike fitters, mechanics, and coaches. These high-speed 3D cameras allow adjustments while the cyclist is riding. This shows in real-time how slight adjustments to the bike affect the rider and provides real-time cycling data and pedal efficiency.

Is a 3D motion bike-fit better?

Sitting on the saddle, moving the pedals, and holding the handlebars hasn’t changed in over 100 years. While 3D bike fittings provide more data, understanding what to do with that data takes an expert with years of experience.

For the average cyclist who has never had a bike fit, a static fitting is more than adequate. Even for advanced riders, competent professional bike-fitters will optimize your riding position, regardless if its static or dynamic.

Depending on the services offered, 3D motion bike fittings can cost over $1,000. For elite cyclists this is standard protocol just to keep pace with the competition. For those that are serious rider, your budget will likely determine which services are best for you.

Why get a bike fit?

• Do you experience pain in your butt, hands, back, neck, or feet??

  • Increase your level of comfort and reduce overuse injuries

• Do you want to ride faster??

  • Improve power output pedal efficiency

• Cornering and overall bike handling need improvement?

  • Optimize riding position, which will properly balance your weight on the bike, improving turning and performance

• Don’t understand how your bike settings affect your body, riding style, comfort, or performance?

Image Source: Scoz RD, Amorim CF, Espindola T, et al. Discomfort, pain and fatigue levels of 160 cyclists after a kinematic bike-fitting method: an experimental study BMJ Open Sport & Exercise Medicine 2021;7:e001096. doi: 10.1136/bmjsem-2021-001096

Final Thoughts

Having the latest and greatest bike doesn’t mean much if you don’t know how to have it set up to take full advantage. A proper bike fit from an expert allows you to find your optimal position, whether that be to go faster, further, or to just have more fun while being comfortable.

Just keep in mind that with most things in life, you get what you pay for. A free bikefit from the kid at your local bike shop who doesn’t know the difference between your ischial tuberosities, greater trochanter, and lateral malleolus might do more harm than good.

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Interested in a bike fitting but want to save some money??

Yes. I want to learn more about this BikeFitting

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Jesse is the Director of Pedal Chile and lives in La Patagonia. Jesse has a Master of Science in Health and Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, bicycle commuting, reading, snowboarding, researching, and sampling yummy craft beers.

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Related article from Pedal Chile

• READ: Is a bike fit worth it?

Sources & References

Braeckevelt, Jarich & Verstockt, Steven & Witvrouw​, Erik & Mertens​, Pieter. (2018). Data Driven Bike Fitting.

Burt, Phil. Bike Fit : Optimise Your Bike Position for High Performance and Injury Avoidance. London, Bloomsbury, 2014.

Scoz, Robson Dias, et al. “Discomfort, Pain and Fatigue Levels of 160 Cyclists after a Kinematic Bike-Fitting Method: An Experimental Study.” BMJ Open Sport & Exercise Medicine, vol. 7, no. 3, 1 Aug. 2021, p. e001096, bmjopensem.bmj.com/content/7/3/e001096.full, 10.1136/bmjsem-2021-001096.

Silberman, Marc R, et al. “Road Bicycle Fit.” Clinical Journal of Sport Medicine, vol. 15, no. 4, July 2005, pp. 271–276, 10.1097/01.jsm.0000171255.70156.da.

Wadsworth, David J S, and Patrick Weinrauch. “THE ROLE of a BIKE FIT in CYCLISTS with HIP PAIN. A CLINICAL COMMENTARY.” International journal of sports physical therapy vol. 14,3 (2019): 468-486. doi:10.26603/ijspt20190468

Grease vs Lube & Bike Parts/Components

There are two main types of lubricants:

• Oils

  • A liquid that cannot mix with water and creates a sliding film between two moving surfaces

• Greases

  • An oil with thickening additives

Grease: A sponge full of oil

Grease is a thickened oil. The thickener within a grease acts like a sponge by holding the base oils and additives together. Since grease is a “sponge” it will collect dirt. A greased chain will collect dirt and gum up very quickly, which is why moving parts use oil as opposed to grease.

Lubricants: Oils & Greases

Both oils and greases are lubricants, which reduce friction on moving parts and form a seal or barrier to protect components against water, corrosion and between different metals.

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Grease vs Oil Rule of Thumb

Grease for treads & bearings

Pedal threads, clipless pedal system springs, seat post, thru axles, headset, hubs, and large threaded bolts

Oils for moving parts

Chain, brake & derailleurs pivots, jockey wheels, U-lock, brake levers, cable housing, pivot points, and small finely threaded bolts

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Drivetrain: Oil

The bicycle’s drivetrain are the most heavily used components and requires an oil lubricant. The chain is low to the ground and exposed to all the elements of weather and dirt, as are the jockey wheels, derailleur, and cogs.

Derailleurs: Oil

The derailleurs only has a few working parts. Keeping this unit clean, is very important, as the derailleur is one of the most problematic components.

Grit and dirt make their way into the bearings, which then act as sandpaper onto the mechanism, causing wear, which results in poor shifting. After cleaning, oil the derailleur pivots, cage pivot(s), and pulley centers and wipe off the excess oil.

Cables: Oil

Un-lubricated cables don’t glide through cable housing as smoothly, which negatively affects braking and shifting while also being susceptible to rusting by causing cable drag. If you are using a wet chain lubricant, such as Pedaling Science’s All-Weather lube, you can use the same oil for your cables.

Brake Levers

Brake levers, like any other moving part, can benefit from a little oil. If these components go dry then the friction will damage the cable, lever, or both.

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Shifters

These are sensitive components, but they still benefit from a very light oil or a dry lubricant.

Threadlocker & Antiseize

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Thread-locker and anti-seize compounds are opposites

Threadlockers

Acts like a very strong glue and is used on threads of a bolt to hold the nut

Anti-seize compounds

Keep threaded fasteners from corroded together or 'seized'

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Threadlocking Compounds

Threadlock is an adhesive compound that stops threads and press-fittings from loosening.

Anti-Seize Compounds

Anti-seize compounds are made of ground metals and combined with lubricants, NOT making them appropriate for moving parts, such as bearings or bottom bracket bearings. 

• These solutions are used to protect from corrosion and reduce friction on non-moving components, such as seatposts, bottom bracket cups, pedal threads, and press-fit components.

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Jesse (Director of Pedal Chile) lives in La Patagonia of Chile. Jesse has a Master of Science in Health and Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Riding singletrack, snowboarding, reading, and researching.

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Sources & References

• C Calvin Jones. Big Blue Book of Bicycle Repair : A Do-It-Yourself Bicycle Repair Guide from Park Tool. Saint Paul, Mn, Park Tool Co, 2019.

• Davis, Mike, and Guy Andrews. Complete Mountain Bike Maintenance. Google Books, A&C Black, 12 June 2014.

• Downs, Todd. The Bicycling Guide to Complete Bicycle Maintenance & Repair for Road & Mountain Bikes. Emmaus, Pa., Rodale, 2010.

• Sidwells, Chris. Bicycle Repair Manual. New York, New York, Dk Publishing, 2021.

Feet Slipping Off Bike Pedals?

Platform or flat pedals - No special shoes required

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Platform Transfer Pedals or flats are the most basic pedal type and as the name suggests, platform pedals provide a large, flat area for regular shoes. Flats are the stock pedal type for most bicycles.

Flat pedals provide a platform for normal shoes, however, cycle or mountain bike-specific shoes have soft and grippy soles, which stay better connected to the pedals while having a stiffer body for improved pedaling efficiency and power transfer.

1) Upgrade Your Pedals

The image on the left is a platform pedal that comes standard with many MTB bikes, whereas the pedal on the right is an upgraded one. If you are slipping off your pedals, upgrading to a bigger, knobbier, toothier, and pinned pedal provides more stability, contact area, friction, and tackiness.

This will do wonders for your power and control while keeping your feet connected to your bike.

Reasons why your feet are slipping off the pedals

• Pedals are too small. Cheap, plastic, standard platform pedals are small. Look for flat pedals at least 2.5 x 3.5 inches.

• Your stock pedals are not ‘sticky’ enough. Cheap rubber or plastic pedals are not optimally grippy since they have minimal teeth, studs, and traction lugs.

• Your pedals are dirty. This is especially relevant if you are a mountain biker. Mud, dirt, and grime reduce the stickiness of the pedal and reduces the contract area.

This stock pedal doesn’t provide much traction

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If your feet are routinely slipping and you are still riding the pedals your bike came with, then the first thing to do is replace those pedals with a larger, pinned flat pedal. Go to your local bike shop and find a pair that is the right size and level of aggressiveness for your riding style.

2) Bike Specific Shoes

Years ago, the best shoes for mountain biking were skateboarding shoes. Nowadays, several manufactures, such as Five Ten, Teva, Giro, Ride, and Specialized produce non-clipless MTB and cycle-specific shoes for platform pedals.

• These shoes are made with specially formulated rubber compounds that make the soles ultra-soft which ‘sticks’ the cyclist’s foot to the pedal.

• The soles of these shoes have a huge flat bottom and the tread pattern is designed to optimize the connection of the traction lugs with the grip pattern.

Athletic Shoes & Cycling

Athletic sneakers are designed for comfort and enhancing running-related tasks, such as jumping, agility/maneuverability, sprinting, stopping, and reducing impact forces. These shoes optimize for ground and rotational traction between the outsole and surface for running-related sports.

• Basketball, tennis, running, and general athletic shoes with hard or knobby soles do NOT grip the pedals as they are designed for grass, mud, and hardwood floor surfaces.

• Athletic shoes, especially running shoes are very flexible, making them inefficient for pedaling, especially climbing.

If you already upgraded your platform pedals and are still slipping, then it’s time to look at a nice pair of flatties, whose soft and sticky rubber soles allows pins and traction lugs to sink into it, sticking the shoe to the pedal.

Comfort & Athletic Shoes 

Keep in mind that athletic sneakers are comfy, lightweight, provide great ventilation, and are great for walking and jogging. Both clipless and non-clipless bicycle-specific shoes are stiff, hard to walk in, and don’t provide the same level of comfort as your favorite pair of kicks. As with anything else in life, there are always trade-offs.

3) Riding Technique

Replacing the stock plastic pedal is a good first step.

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• Incorrect saddle height

• Wrong gear for the terrain

• Pedaling really fast or hard (like racing up a hill)

Clipless Pedals

In the early days of racing, all bikes had fixed gears, which meant no freewheel and thus no coasting (the freewheel was introduced in the early 20th-century).

Even today, ‘fixies’ have a single gear and no brakes. The only way to speed up, slow down, or stop is by changing your pedaling rate or pushing back against the pedals. Since the pedals are always spinning, if a foot comes off, it is dangerous and difficult to get your feet back on, unless you have toe clips or clipless pedals.

• For performance riding, XC-MTB, or road cycling, clipless pedals improve control and safety by not allowing your feet to slip off the pedals since your shoes are connected to the pedals.

• Your feet cannot slip when fast pedaling, jumping a log or curb, pumping up a steep hill, or descending a loose and bumping dirt path/road.

The Main Benefit of Clipless

The primary benefit of clipless is you don’t have to worry about what your feet are doing or slipping off the pedals. The performance benefits and pedaling technique improvements are greatly exaggerated.

• READ: Do Clipless Pedals really make a difference?

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Final Thought

A good platform pedal combined with a flat, sticky bike-specific shoe can rival that of clip-in pedals for grip, control, and power transfer.

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Is your bike dialed-in??

Bike Fitting - Not just for road cyclists. Learn More

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Jesse is the Director of Pedal Chile and lives in La Patagonia. Jesse has a Master of Science in Health and Human Performance and is an avid MTBer. Jesse enjoys reading books, particularly non-fiction and academic studies. Favorite MTB trail? The singletrack on the active volcano in Chile.

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Sources & References

• FitzGibbon, S., Vicenzino, B., & Sisto, S. A. (2016). INTERVENTION AT THE FOOT-SHOE-PEDAL INTERFACE IN COMPETITIVE CYCLISTS. International journal of sports physical therapy, 11(4), 637–650.

• Stępniewski, A.A., and J. Grudziński. “The Analysis of Pedaling Techniques with Platform Pedals.” International Journal of Applied Mechanics and Engineering, vol. 19, no. 3, 1 Aug. 2014, pp. 633–642, 10.2478/ijame-2014-0044.

Cheapest Road Bike Upgrade

“Don’t buy upgrades, ride up grades””

— Eddy Merckx

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On 1 July 1903, Henri Desgranges organized a publicity stunt aimed at selling more newspapers. This event was to be the most grueling endurance race in the world and featured 60 “working class” riders competing in a competition simply known as “The Tour” or The Tour de France (TdF).

Eddy Merckx averaged 23.7 mph (38.1kph) during his 1971 TdF victory while riding a 21.1-lb (9.6kg) steel frame bike, without clipless pedals (they wouldn’t be invented for another 13 years). In 2004, Lance Armstrong averaged 25.1 mph (40.5 kph), all while riding a 14.99-lb (6.8kg) carbon fiber bicycle, clipless pedals, Dura-Ace STI shifting system, and of course, the full-power of performance-enhancing drugs (PEDS).

So what’s the point?

In Lance Armstrong’s own words, “It’s not about the bike.” Tim Declercq, who finished the 2021 Tour de France in 141st place averaged 23.7 mph, the exact same speed as Eddy Merckx, 50 years prior.

Trek 5500 bicycle used by Lance Armstrong in the 2000 Tour de France (Image Source: Smithsonian).

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Professional Bike Fitting

Bike Fitting is the process of making adjustments to the bike until your optimal riding position is reached. A bike fit is a compromise between comfort, performance, and injury prevention. Trying to adapt your body to your bike vs adjusting your bike’s settings (saddle height, seat tilt, setback, handlebar height, reach, etc.) to your unique body not only makes you faster but also makes riding more comfortable and reduces over-use injuries.

• A pro cyclist will adjust their bike for performance and speed, whereas a recreational commuter will set up theirs for comfort.

How do I know if I need a bike fitting?

If you can reach the ground flat-footed while seated then it’s time for a proper bike-fitting

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• Painful knees?

• Pain in your back?

• Butt or saddle discomfort?

• Your out-of-shape riding buddies are faster than you?

  • Just riding with your saddle a couple of inches too low can reduce your pedal power by 80%

• You’re a regular rider but have not gotten much faster?

• Pain in hands?

• Neck hurting?

• Hot spots in your feet?

• Slow cornering (due to improper weight distribution)??

How your bike is adjusted (bikefit) affects how your bicycle performs and where your weight is distributed, which affects braking, turning, handling, and pedaling power/efficiency. 3D dynamic BikeFittings are expensive, but no worries, we offer a DIY Professional Bike Fitting for only $37, or stop in your local bike shop for instruction.

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Learn more about how to adjust your bike

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View fullsize

Total distance covered and average speed of the winners of the Tour de France (1903–2011). Interruptions are the 2 periods of noncelebration due to World Wars I and II (1915–1918 and 1940–1946). The fastest wins of the Tour de France’s great dominators (≥5 victories) are also shown: cyclist’s name, year (speed in km/h).

Image Source & Quote: Santalla, Alfredo, et al. “The Tour de France: An Updated Physiological Review.” International Journal of Sports Physiology and Performance, vol. 7, no. 3, Sept. 2012, pp. 200–209.

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Chain Lubricant

Think this chain needs some lube?? (Image Source: Flickr)

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Roller chains in laboratory settings are 97 to 99% efficient. However, in the real world, bike chains are exposed to all the elements, debris, bad weather, and dirty roads, which is why in reality, they don’t even operate at 75% efficiency. A superior chain lubricant will add 10 - 20+ watts of power due to insanely low coefficients of friction and an ability to suspend dirt particles away from the drive-train components. 

You can spend hundreds of dollars just to shave off a couple of ounces, or you could just spend $27 to get the World’s fastest wet lube and let your chain operate optimally and defy Mother Nature’s wishes. 

• Chain lubricant doesn’t do much good if you are just applying lube to a dirty chain. A clean machine is a fast and reliable machine. Nothing wears down bike components and reduces performance as much as a dirty bike. A dirty chain wears down the cogs making shifting more difficult, which wears down even more components.

Learn More

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Weigh Less: Power-To-Weight Ratio

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“Models of cycling performance have suggested that a 1 kg increase in BW can increase cycling time up a 5% grade by∼1%” ”

— European Journal of Sport Science

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Chris Fromme, 4 time Tour de France (TdF) winner, weighed 167 lbs (76kg) when he turned pro at 22, the following year he finished the TdF in 84th place.

Fromme started winning Tours after dropping 22 pounds, riding at 145-lbs (66 kilos), and subsequently increased his power/weight ratio by 10%, allowing him to attack hills with unmatched power. Fromme also is no shorty, standing 6 feet 1 (1.86m) nor was overweight at 167lbs, but nothing improves performance as much as increasing your power-to-weight ratio, and losing weight is the fastest path to it.

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Tour De France Photo. Date: circa 1930

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Weight loss is the best upgrade for both roadies and XC-MTB riders, regardless of budget. You could spend $10,000 on the latest carbon fiber bicycle, just to save a pound or two, or you can drop 10 pounds, save money, ride faster and further simply by eating less or better.

Bicycle manufacturers and marketers will try to convince you that rotational or wheel weight is somehow more important than total rider weight (including rider and gear), however, it doesn’t matter where the weight comes from. While it’s true that lighter wheels accelerate faster, they also slow down faster. The only way that energy is lost is when you brake.

Haakonssen et al. in a 2015 study published in the European Journal of Sports Science, said this about cycling performance and body weight:

By reducing non-functional mass and optimizing functional lean muscle and thus power output in relative terms, cyclists have the potential to improve their performance.

Total Bicycle Weight & Bodyweight

Total Bicycle Weight = rider (you) + gear + emergency parts/tools + snacks + water + cell phone + keys + the bike. All matter equally. For 99% of cyclists, the cheapest and most effective way to reduce Total Bicycle Weight is for you, the cyclist, to lose excess fat. The most dominant factor in Chris Fromme’s ascendance from elite cyclist to legend is best summed up by one number, -22lbs (10kg).

Final Thoughts

Eddy Merckx rode a 1971 Colnago Molteni on his way to his Tour de France victory that same year. This 21-lb bike predates clipless pedals, wind tunnel testing, aero apparel/components, carbon fiber, modern sports nutrition, and 21-century training techniques, yet even in 2021, he would still be fast enough to compete with the best.

There is a 100% chance that whatever bike you have now is way better than that 1971 Colnago Molteni from half a century ago. It’s not about the bike or the upgrades. Get yours dialed in through a proper bike fitting, keep it clean and optimally lubed, and go out there and ride.

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Learn More

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Jesse is the Director of Pedal Chile and lives in La Patagonia. Jesse has a Master of Science in Health and Human Performance and is an avid MTBer. Jesse enjoys reading books, particularly non-fiction and academic studies. Favorite MTB trail? The singletrack on the active volcano in Chile.

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Sources & References

1. Haakonssen, Eric C., et al. “Body Composition of Female Road and Track Endurance Cyclists: Normative Values and Typical Changes.” European Journal of Sport Science, vol. 16, no. 6, 14 Sept. 2015, pp. 645–653, 10.1080/17461391.2015.1084538.

2. Lucia, Alejandro, et al. “The Tour de France: A Physiological Review.” Scandinavian Journal of Medicine & Science in Sports, vol. 13, no. 5, 26 Sept. 2003, pp. 275–283.

3. National Museum of American History. “Trek 5500 Bicycle Used by Lance Armstrong in the 2000 Tour de France.” Smithsonian Institution, www.si.edu/object/trek-5500-bicycle-used-lance-armstrong-2000-tour-de-france:nmah_1294955.

4. ‌Santalla, Alfredo, et al. “The Tour de France: An Updated Physiological Review.” International Journal of Sports Physiology and Performance, vol. 7, no. 3, Sept. 2012, pp. 200–209, 10.1123/ijspp.7.3.200.

5. Scoz, Robson Dias, et al. “Discomfort, Pain and Fatigue Levels of 160 Cyclists after a Kinematic Bike-Fitting Method: An Experimental Study.” BMJ Open Sport & Exercise Medicine, vol. 7, no. 3, 1 Aug. 2021, p. e001096.

Excess Coffee Consumption

“Caffeine produces the same behavioral effects as classical psychostimulants, such as cocaine and amphetamine.”

— Journal of Neurochemistry

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Your morning cup of coffee boosts your mood, increases focus and alertness. Coffee in moderation is beneficial and essential for our modern lifestyle. However, one-third of Americans drink too much caffeine, and like abuse of any substance, too much (>400 mg) causes negative side effects and behavior changes.

Signs of too much coffee/caffeine

• Anxiety

• Obsessive-compulsive disorder (OCD)

• Headaches

• Heartburn

• Irritable bowel syndrome (IBS)

• Back pain

• Insomnia

• Irritability

How much coffee is too much?

The United States Food and Drug Administration (FDA) states:

“For healthy adults, the FDA has cited 400 milligrams a day—that's about four or five cups of coffee—as an amount not generally associated with dangerous, negative effects.”

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Keep in mind that cups of coffee vary dramatically in their caffeine content.

• For example, a 20-oz cup of Starbucks coffee has 410-mg of caffeine, 2.5% higher than the FDA’s total daily caffeine recommendation.

Also, it should be noted that the majority of studies researching the effects of caffeine & coffee rarely exceed 300 milligrams, or 100 mg less than the FDA’s recommendation.

• For caffeine-sensitive coffee drinkers, even 250-mg would be considered excessive. One 12-oz cup of Starbucks coffee has 260-mg, for example.

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Caffeine Per 16-ounces of Coffee

PedalChile.Com

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Caffeine-Induced Anxiety

Caffeine-induced anxiety disorder is a medical condition where high amounts of caffeine cause severe anxiety. This has been known for at least 150 years but is largely unreported. 

Studies have shown that caffeine intake of only 150 milligrams increases anxiety and can induce panic attacks in caffeine-sensitive people and 450mg in normal populations. Caffeine-induced anxiety can mimic disorders, such as bipolar, general anxiety, schizophrenia, and obsessive-compulsive disorder (OCD).

If you are a heavy coffee drinker and experience any form of general anxiety, reducing or eliminating caffeine is a good first step.

Coffee & Headaches

“Caffeine has been linked with migraine for many years, on the one hand as a trigger, and on the other as a cure.”

— From (Nowaczewska et al.)

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Regular consumption of coffee/caffeine leads to physical dependence, with at least 30% of Americans meeting DSM-IV criteria for caffeine addiction and caffeine-dependence syndrome. A caffeine-withdrawal headache is a cardinal symptom where you drink more coffee in order to avoid getting a headache or migraine.

• Caffeine-induced headache has been recognized for more than a decade as the major cause of chronic daily or almost daily headaches in adults.

How does coffee cause headaches?

• Caffeine induces urinary loss of magnesium. Magnesium affects neuromuscular conduction and nerve transmission and plays a beneficial role in chronic pain conditions and migraines

• Excessive coffee consumption leads to acute diuretic effects and a “dehydration headache”

• Caffeine withdrawal. Weekend headaches are common as you sleep in and delay your weekday caffeine intake schedule or drink less coffee during the day due to unforeseen coffee abstinence

Coffee & Heartburn

Gastroesophageal reflux (GERD) is synonymously known as acid reflux or heartburn. There are many cofactors to GERD, such as over-eating, obesity, greasy food, and lying down after eating, however, there is also a coffee connection. 

Drinking too much coffee temporarily weakens (relaxes) the lower esophageal sphincter, which increases the risk of GERD. If you suffer from heartburn and consume copious amounts of coffee, you should consider reducing your intake. 

A 2020 review paper, published in Critical Comments in Biomedicine (CCB) reviewed 85 studies and concluded:

“It was shown that to higher intakes of caffeinated drinks, fruit juice, milk, soft drinks and carbonated beverages are associated with aggravating symptoms in GERD, IBS and FD.”

The researchers also noted:

“Generally, coffee was identified as being the most frequently reported to cause symptoms in people with IBS and to manage these symptoms, the NICE (the National Institute for Health and Care Excellence) guideline proposes limiting the intake of high sources of caffeine such as coffee and tea, and subjects with IBS should not consume more than three cups of tea or coffee per day or 400 mg caffeine.”

IBS, GERD, & Coffee: Bottom Line

If you consume coffee and other caffeinated beverages and suffer from heartburn, IBS, or general gastrointestinal disorders, reducing caffeine intake below 400mg is recommended. For those that are caffeine sensitive, you might need to reduce caffeine consumption to under 250mg.

Caffeine & Back Pain

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“Particularly interesting results of our studies concern the effect of excessive caffeine consumption on recurrent low back pain. Drinking of ≥6 cups of coffee a day increased the chance for the development of recurrent nonspecific low back pain by over 16 times versus respondents who did not consume excessive amounts of caffeine”

— BioMed Research International

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After headaches, nonspecific low back pain is the most common pain reported. Chronic low back pain is multi-factorial; sedentary lifestyle, prolonged sitting, obesity, postural stress, cigarette smoking, and excessive coffee consumption are all factors in back pain.

Caffeine’s Role In Back Pain

Excessive caffeine disrupts calcium flow by altering calcium ions from the sarcoplasmic reticulum. This causes slow-twitch muscles, like the postural muscles of your low back to fatigue more quickly. Additionally, caffeine increases the release of catecholamines, such as epinephrine, which sensitize muscle nerve endings, increasing the perception of pain.

Coffee Amount & Back Pain

Less than 400mg of daily caffeine can cause back pain. One large (venti) Starbucks coffee alone has 410mg, equal to 6, 6-oz cups of coffee.

Insomnia

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“The most prominent effects of caffeine on sleep are prolonged sleep latency, shorter total sleep time, increases in light sleep, and decreases in deep sleep.”

— Methylxanthines (Handbook of Experimental Pharmacology, 200)

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Image Source: O'Callaghan, Frances et al. “Effects of caffeine on sleep quality and daytime functioning.” Risk management and healthcare policy vol. 11 263-271. 7 Dec. 2018.

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Caffeine, particularly in the form of coffee, is an adenosine receptor antagonist. Caffeine promotes wakefulness by blocking the sleep-promoting effects of adenosine. Drinking coffee negatively affects sleep latency, sleep duration, and sleep efficiency, and the relative time spent in deep sleep.

Without caffeine, adenosine concentration levels naturally increase during the day, and once they reach a certain point, they become drowsy. Caffeine blocks adenosine receptors, which makes you feel alert, but prolongs the feeling of drowsiness and leads to restlessness.

Coffee & Sleep

Depending on your level of caffeine sensitivity, as little as 60mg, or less than 3-oz of Starbucks coffee, can cause you to lose sleep. A standard small cup of coffee has about 100mg of caffeine, with many large specialty roasts having over 400mg. If you have trouble falling asleep, eliminating that afternoon cup of Joe and reducing total caffeine intake is a good first step.

Studies show that 200mg of caffeine, the equivalent of two small cups of coffee, first thing in the morning, reduced sleep efficiency by 3% in moderate coffee drinkers. For those consuming 4 or more cups of coffee (>400mg caffeine) regularly, insomnia or reduced stage-4 sleep are typical. A few bad nights of sleep result in more coffee consumed, creating a loop of caffeine dependence.

Irritability

Caffeine intoxication is called caffeinism. Mood swings and irritability are classic side effects of excess coffee consumption or caffeinism. Drinking two 12-oz cups of drip coffee or 300mg is about the top-end of the safe zone. Four or more standard cups of coffee or one large Starbucks (>400mg) is enough to cause irritability and mood swings.

Just like with alcohol, coffee has an intoxication threshold, once you pass it, nervousness, mood swings, agitation, and irritability manifest for many.

Final Thoughts

Coffee and caffeine is a drug. Like any drug, the dose makes the poison. Coffee in moderation not only improves alertness, focus, and makes us happy, but is also healthy for us.

However, drinking cup after cup is unhealthy and causes a host of problems, including poor sleep, agitation, mood swings, heartburn, IBS, anxiety, and chronic back pain.

I recently quit coffee and all forms of caffeine for 75 days. My first cup of coffee after this break was a small cup of100% Coffea arabica, about 120mg of caffeine. The cup was magical but incredible potent.

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Jesse is Director of Pedal Chile and lives in Valdivia, Chile. Jesse has a Master of Science in Health & Human Performance and a Bachelor of Science in Kinesiology. Hobbies: MTBing, snowboarding, reading, taster of craft beers, and researcher.

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Related article from Pedal Chile

• Is it worth giving up coffee??

References & Sources

1. Alsene, K., Deckert, J., Sand, P. et al. Association Between A2a Receptor Gene Polymorphisms and Caffeine-Induced Anxiety. Neuropsychopharmacol 28, 1694–1702 (2003). https://doi.org/10.1038/sj.npp.1300232

2. B.B. Fredholm (ed.),Methylxanthines, Handbook of Experimental Pharmacology 200,DOI 10.1007/978 3 642 13443 2 12, Springer Verlag Berlin Heidelberg 2011.

3. Chaudhary, Ninad S et al. “Caffeine consumption, insomnia, and sleep duration: Results from a nationally representative sample.” Nutrition (Burbank, Los Angeles County, Calif.) vol. 32,11-12 (2016): 1193-9. doi:10.1016/j.nut.2016.04.005

4. Chrysant, Steven G. “The Impact of Coffee Consumption on Blood Pressure, Cardiovascular Disease and Diabetes Mellitus.” Expert Review of Cardiovascular Therapy, vol. 15, no. 3, 2017, pp. 151–156, www.ncbi.nlm.nih.gov/pubmed/28128673, 10.1080/14779072.2017.1287563.

5. Citko, Anna, et al. “Sedentary Lifestyle and Nonspecific Low Back Pain in Medical Personnel in North-East Poland.” BioMed Research International, 2018.

6. Du, Juan et al. “Risk factors for gastroesophageal reflux disease, reflux esophagitis and non-erosive reflux disease among Chinese patients undergoing upper gastrointestinal endoscopic examination.” World journal of gastroenterology vol. 13,45 (2007): 6009-15. doi:10.3748/wjg.v13.45.6009

7. Fallah, Zahra, et al. “Fluid Intake and Functional Gastrointestinal Disease: A Narrative Review.” Critical Comments in Biomedicine, 30 May 2020, 10.18502/ccb.v1i1.2872.

8. Ferré, Sergi. “An Update on the Mechanisms of the Psychostimulant Effects of Caffeine.” Journal of Neurochemistry, vol. 105, no. 4, 2008, pp. 1067–79.

9. Hering-Hanit, R, and N Gadoth. “Caffeine-Induced Headache in Children and Adolescents.” Cephalalgia, vol. 23, no. 5, June 2003, pp. 332–335.

10. Kim, J., et al. “Association between Coffee Intake and Gastroesophageal Reflux Disease: A Meta-Analysis.” Diseases of the Esophagus, vol. 27, no. 4, 24 June 2013, pp. 311–317, 10.1111/dote.12099.

11. Lipton, R.B., Diener, HC., Robbins, M.S. et al. Caffeine in the management of patients with headache. J Headache Pain 18, 107 (2017). https://doi.org/10.1186/s10194-017-0806-2‌

12. McPartland, John M., and Julie A. Mitchell. “Caffeine and Chronic Back Pain.” Archives of Physical Medicine and Rehabilitation, vol. 78, no. 1, Jan. 1997, pp. 61–63, 10.1016/s0003-9993(97)90011-3.

13. Nowaczewska, Magdalena, et al. “The Ambiguous Role of Caffeine in Migraine Headache: From Trigger to Treatment.” Nutrients, vol. 12, no. 8, 28 July 2020, p. 2259, 10.3390/nu12082259.

14. RAJU, J. V. MALLAPA. Handbook for Homoeopathy: Digestive Tract Remedies. Google Books, Notion Press, 19 July 2020.‌

15. Torres, Francis. Caffeine -Induced Psychiatric Disorders Article 353 1 Clock Hour.

How Much Weight Will I Lose If I Stop Drinking Alcohol

Examples of 1-standard drink

Image Source: UC Santa Cruz. “Alcohol and Your Body.” Ucsc.edu, 2019.

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“Alcohol suppresses lipid oxidation, and non-oxidized fat is preferentially deposited in the abdominal area ”

— European Journal of Clinical Nutrition

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Each standard alcoholic drink you eliminate above moderation results in approximately 1-ounce (28g) per week of weight loss. The 1oz rule applies only if no additional calories are added.

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Alcohol vs Food Metabolism

Fats, proteins, and carbohydrates are macronutrients (macros) as they provide our bodies with energy. Alcohol is also a macronutrient, but it is metabolized significantly differently from fats, carbohydrates, and proteins.

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Unlike the other macros, alcohol is not actually digested and your body treats it like a toxin. Once you ingest alcohol, your body has to process it first, since it’s trying to get rid of it as fast as possible. We humans don’t have a way to store alcohol, so our bodies process it in preference to fats, and carbs, with the unused energy from these two macros being stored in our bodies in the form of body fat.

Take-Home Messages

• Fat and carbohydrate metabolism is suppressed more heavily while drinking alcohol than proteins. Take-home message……. eat less fatty foods and carbohydrates while drinking alcohol. Instead, eat lean proteins like unbreaded chicken wings vs a hamburger and fries.

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Calories In Common Alcoholic Beverages

Craft Beer (7 - 10% ABV)

350 - 450 calories/pint

Coors Light (4.2% ABV)

102 per can (12oz)

Gin, rum, tequila, vodka, or whiskey, any brand (80 proof)

100 calories/shot (1.5oz)

Red or White Wine

120 - 190/glass (6oz)

Hard seltzer

90 to 100/can (12oz)

Piña colada

300/drink (6oz)

Big Mac

563 calories (Just for comparison)

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Depends on How much you drink: Calories In, Calories Out

Aside from fat, ethanol (alcohol) is the macronutrient with the highest energy density. Meaning, it’s very easy to drink thousands of liquid calories.

However, just because you consume 1,200 calories in only 3 pints of Hazy IPA, plus an additional 1,990 calories devouring loaded nachos with extra cheese and guac - doesn’t mean that you will gain weight. For example, If you cycle or mountain bike to/from the brewery and burn 3,000 calories plus 2,000 more just from your natural basal metabolic rate, you’re still in a caloric deficit of 1,810 calories and will lose weight, even if you have another Hazy IPA with 2 orders of mozzarella sticks.

Calories, Macros & Your Weight

• Calorie balance is responsible for about 60% of your body weight

• Macronutrients & exercise is responsible for an additional 35%

  • Most importantly, exercise & macronutrient ratios determine how flabby or muscular you are.

This means that you can drink alcohol and still lose weight, as long as your expending more calories than ingesting. However, if you’re consuming too much alcohol and not enough proteins and essential fatty acids (EFAs) then your health and body composition will suffer.

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READ: How many calories does mountain biking burn?

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Body Weight & Alcohol

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“Among cross-sectional studies, a common trend appears to be that alcohol intake is not associated with body mass index (BMI) in men, while either negatively or not associated with BMI in women”

— Current Obesity Reports

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Your weight is determined by how your body regulates energy intake, energy expenditure, and energy storage. The equilibrium of these three components is known as energy balance. To lose weight, you need to modify your energy balance, which is most easily done by eating and drinking less.

A 12oz can of regular beer, a standard 1.5oz shot of liquor, and a 5oz glass of wine all contain about 130 to 150 calories. Simply cutting out a couple alcoholic beverages doesn’t drastically reduce your energy balance.

A 2010 study published in Health Economics, examined data from over 30,000 Americans to investigate the role of alcohol consumption in weight gain. The researchers’ conclusion:

In conclusion, current scientific and policy debates over the alarming rise in average body weight among Americans generally focus on diet and exercise. Yet given the popularity and relatively high caloric content of most alcoholic beverages, alcohol consumption would seem to represent another potential target area in the battle against obesity. The findings presented in this paper, however, indicate a statistically significant yet quantitatively immaterial link between increasing alcohol use and weight gain among men. Moreover, contrary to our expectations, alcohol use does not appear to be a risk factor for weight gain among women and older adults.

To summarize their conclusion, the researchers are saying that drinking alcohol has little to no impact on weight gain, depending on the demographics.

Daily vs heavy/Binge Drinking

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“Several studies have found that only excessive or heavy drinking is correlated with increased measures of adiposity.”

— Current Obesity Reports

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The participants in the aforementioned study drank 1 - 3 drinks per occasion on 74 days for men and 36 days for women, on average. As someone who frequents microbreweries several days a week and has a beer most afternoons, I would almost consider those drinkers as abstainers.

A 2015 study published in Current Obesity Reports, researched associations between alcohol consumption and body weight, the researchers’ noted:

Overall, the majority of cross-sectional studies since 2005 have demonstrated that frequent light to moderate alcohol intake does not seem to be associated with obesity risk. Heavy drinking and binge drinking, however, are more likely to carry such an association with excess body weight.

This same scholarly article also reported:

studies in adults have found that the amount or intensity of drinking per drinking occasion is positively correlated with BMI, while the frequency of drinking is negatively correlated, suggesting that frequent light drinking might offer a protective effect (bolding is mine).

Cross-sectional studies find that for men, drinking less than 20 drinks per week or 4 or fewer drinks per day were not associated with increased body fat or weight gain compared to abstainers or heavy drinkers. The same results are found in women, but with fewer drinks as women are smaller on average.

• Meaning, frequent, such as daily, light to moderate drinking lowers your chance of obesity and keeps you in a healthy weight range.

Why is moderate drinking healthy?

Being lean while also a regular drinker is known as the “alcohol paradox.” However, it’s really not surprising. Alcoholic beverages are social and are enjoyed while outdoors, after recreational hobbies, pool parties, bike rides, and the like. This social component combined with physical activities promotes increased caloric burn and frequent drinkers' bodies adapt to alcohol and burn fat while processing alcohol.

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Quitting Alcohol & Weight Loss

If you are a frequent and heavy drinker, especially if you drink alone or while watching TV, playing on your phone, or are just generally stationary while drinking, you will lose weight if you quit. How much weight you lose will depend on how many calories you are exceeding your energy needs. But quitting/reducing alcohol and replacing lesser foods with lean proteins is a good start.

Research has suggested that for frequent, binge drinkers, just eliminating alcohol will result in 10 pounds of weight loss in the first month or 30 days.

Types of Alcohol & Fat Distribution

Everyone knows someone with a beer belly, but what about a tequila-gut or wine-belly?? Well, wine belly is a real thing, and just like the beer gut, extra calories from ALL alcohol can contribute to an increase in fat around the belly area. Some types of alcoholic beverages are worse, but that is due to higher alcohol concentrations or added sugars, such as piña coladas.

Cutting & Alcohol

If you’re a bodybuilder in a cutting cycle or someone on a very low-calorie diet, it’s best to eliminate all alcohol. During this phase, it’s nearly impossible to ingest enough muscle-sparing proteins if you are consuming alcohol. Now is not the time to choose the wine over the chicken breast.

Final Thought

Drinking alcohol isn’t unhealthy - frequent binge drinking is. If you happen to be a heavy daily drinker, chances are alcohol isn’t the biggest flaw.

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Jesse is the Director of Pedal Chile and lives in La Patagonia. Jesse has a Master of Science in Health and Human Performance and is an avid MTBer. Jesse enjoys reading books, particularly non-fiction and academic studies. Favorite MTB trail? The singletrack on the active volcano in Chile.

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More articles from Pedal Chile

• READ: Healthiest Beers

Sources & References

1. BGSU. “Alcohol Metabolism.” Bowling Green State University, 2019, www.bgsu.edu/recwell/wellness-connection/alcohol-education/alcohol-metabolism.html.

2. ‌Bo, Simona, et al. “A Critical Review on the Role of Food and Nutrition in the Energy Balance.” Nutrients, vol. 12, no. 4, 22 Apr. 2020, www.ncbi.nlm.nih.gov/pubmed/32331288, 10.3390/nu12041161.

3. Brandhagen, M., et al. “Alcohol and Macronutrient Intake Patterns Are Related to General and Central Adiposity.” European Journal of Clinical Nutrition, vol. 66, no. 3, 1 Mar. 2012, pp. 305–313, www.nature.com/articles/ejcn2011189, 10.1038/ejcn.2011.189.

4. Caballería, Juan. “Current Concepts in Alcohol Metabolism.” Annals of Hepatology, vol. 2, no. 2, 1 Apr. 2003, pp. 60–68, www.sciencedirect.com/science/article/pii/S166526811932143X, 10.1016/S1665-2681(19)32143-X.

5. Chao, Ariana M et al. “Alcohol Intake and Weight Loss During Intensive Lifestyle Intervention for Adults with Overweight or Obesity and Diabetes.” Obesity (Silver Spring, Md.) vol. 27,1 (2019): 30-40.

6. de Timary, Philippe, et al. “The Loss of Metabolic Control on Alcohol Drinking in Heavy Drinking Alcohol-Dependent Subjects.” PLoS ONE, vol. 7, no. 7, 9 July 2012.

7. Dumesnil, C., et al. “Alcohol Consumption Patterns and Body Weight.” Annals of Nutrition and Metabolism, vol. 62, no. 2, 2013, pp. 91–97.

8. French, M. T., Norton, E. C., Fang, H., & Maclean, J. C. (2010). Alcohol consumption and body weight. Health economics, 19(7), 814–832. https://doi.org/10.1002/hec.1521

9. Hall, Kevin D., et al. “Energy Balance and Its Components: Implications for Body Weight Regulation.” The American Journal of Clinical Nutrition, vol. 95, no. 4, 1 Apr. 2012, pp. 989–994, www.ncbi.nlm.nih.gov/pmc/articles/PMC3302369/, 10.3945/ajcn.112.036350.

10. Leasure, J. Leigh, et al. “Exercise and Alcohol Consumption: What We Know, What We Need to Know, and Why It Is Important.” Frontiers in Psychiatry, vol. 6, 2 Nov. 2015, 10.3389/fpsyt.2015.00156.

11. ‌‌Murgatroyd, P. R., et al. “Alcohol and the Regulation of Energy Balance: Overnight Effects on Diet-Induced Thermogenesis and Fuel Storage.” British Journal of Nutrition, vol. 75, no. 1, Jan. 1996, pp. 33–45, 10.1079/bjn19960108.

12. Most, Jasper, and Leanne Maree Redman. “Impact of Calorie Restriction on Energy Metabolism in Humans.” Experimental Gerontology, vol. 133, May 2020, p. 110875, 10.1016/j.exger.2020.110875.

13. ‌Risérus, Ulf, and Erik Ingelsson. “Alcohol Intake, Insulin Resistance, and Abdominal Obesity in Elderly Men*.” Obesity, vol. 15, no. 7, July 2007, pp. 1766–1773, 10.1038/oby.2007.210.

14. Rohrer, J.E., Rohland, B.M., Denison, A. et al. Frequency of alcohol use and obesity in community medicine patients. BMC Fam Pract 6, 17 (2005). https://doi.org/10.1186/1471-2296-6-17

15. ‌Sieri, S., Krogh, V., Saieva, C. et al. Alcohol consumption patterns, diet and body weight in 10 European countries. Eur J Clin Nutr 63, S81–S100 (2009).

16. Suter, Paolo M., and Angelo Tremblay. “IS ALCOHOL CONSUMPTION a RISK FACTOR for WEIGHT GAIN and OBESITY?” Critical Reviews in Clinical Laboratory Sciences, vol. 42, no. 3, Jan. 2005, pp. 197–227, 10.1080/10408360590913542.

17. Traversy, Gregory, and Jean-Philippe Chaput. “Alcohol Consumption and Obesity: An Update.” Current Obesity Reports, vol. 4, no. 1, 8 Jan. 2015, pp. 122–130, www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356/, 10.1007/s13679-014-0129-4.

18. UC Santa Cruz. “Alcohol and Your Body.” Ucsc.edu, 2019, shop.ucsc.edu/alcohol-other-drugs/alcohol/your-body.html.

19. ‌Wannamethee, S. Goya, et al. “Alcohol Intake and 8-Year Weight Gain in Women: A Prospective Study.” Obesity Research, vol. 12, no. 9, Sept. 2004, pp. 1386–1396, 10.1038/oby.2004.175.

20. Wilson, Ryan, et al. “Glacial Lakes of the Central and Patagonian Andes.” Global and Planetary Change, vol. 162, Mar. 2018, pp. 275–291, 10.1016/j.gloplacha.2018.01.004.

21. ‌Zakhari S. (2006). Overview: how is alcohol metabolized by the body?. Alcohol research & health : the journal of the National Institute on Alcohol Abuse and Alcoholism, 29(4), 245–254.

Why Can't I Lose Weight With Diet and Exercise

There is a lot of confusion in both the corporate and alternative media with regards to diet and exercise. I wrote this article in hope of providing some clarity to those lost in the sea of infomation overload.

1) Not tracking calories

While weighing or measuring every single calorie is not fun nor quick, it’s the number one tactic for losing weight. Every steroid-using fitness model, who spend hours at the gym, religiously counts their calories, as it’s the only way to track progress.

Calorie counting apps are no good as they are slow and inaccurate. A food scale, measuring cups & spoons, and a pen & paper are the most accurate and efficient. Shouting ingredients along with measurements at Alexa with pen in hand is fairly fast. After a few months of meticulously tracking, your memorization will quicken the process, but as soon as you stray from your food journal, progress will stifle.

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Obesity by State

Colorado (CO) has the least obesity and Mississippi (MS) the most.

Image Source: Brock, D. W., Thomas, O., Cowan, C. D., Allison, D. B., Gaesser, G. A., & Hunter, G. R. (2009). Association between insufficiently physically active and the prevalence of obesity in the United States. Journal of physical activity & health, 6(1), 1–5.

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2) Eating too many calories

Eating the right amount of calories is responsible for about 60 - 65% of your body weight and the way you look. While this is really the most important principle for losing weight, without tracking your calories, it’s nearly impossible to tell if you are consuming 2,000 or 4,879 calories.

• Caloric deficit = you will lose weight

• Caloric surplus = you will gain weight

Weight loss depends ONLY on an energy deficit, regardless of the method. This means you need to consume fewer calories to lose weight than your baseline energy needs. If you are looking to gain weight then you need to consume more calories than what your body is expending.

Intermittent Fasting

There are numerous fasting and feeding schedules, however, the main reason people lose weight while intermittent fasting is because they are eating less food.

The standard beginner schedule of 16:8 allows for only 8 hours per day of eating. Once progress slows, an 18:6 schedule is started, further reducing the eating time to six hours. This allows people to eat less without counting calories, however, I’d recommend tracking calories, regardless of nutritional method.

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2018 Map of Global BMI (Image Source: Wikimedia Commons)

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Caloric Balance

Whether you lose FAT or gain MUSCLE depends on other factors, especially what foods those calories come from (fats, proteins, carbohydrates). However, it's impossible to lose weight while being in a caloric surplus. Without counting every calorie how do you know if you are eating too much or not enough??

Most diets focus on macro-nutrient composition but miss the main principle of caloric balance. Keto, for example, focuses on fats, followed by protein. You’re not going to lose weight, even while in ketosis if your consuming surplus calories (outside of the initial water weight as glycogen is bonded to water)

3) Not knowing daily energy expenditure

Tracking calories and eating less doesn’t mean anything unless you know exactly how much less to eat. There are three components to total energy expenditure:

• Basal metabolic rate (BMR) = energy burned while resting (60 - 75%)

• Thermic effect of food = The energy required to digest, metabolize and store food (8 - 10%)

• Energy expenditure of physical activities = Thermogenesis that accompanies all physical activities, including exercise, tasks of daily living, fidgeting, etc. (0 to ~ 30%)

For the most detailed and accurate measurement, you’ll need to go to a research laboratory or university hospital.

1. However, for a ball-park number, just Google energy expenditure calculator. I recommend using a handful of Total Daily Energy Expenditure (TDEE) calculators and then averaging the results.

2. Frequent weighing. Once you know your TDEE, and total calories, time to weigh yourself frequently and adjust calories accordingly.

The Myth of the 3,500 calories & One-pound of fat

It’s commonly accepted that 3,500 calories are equal to one pound of fat. If you eat 500 calories less each day for one week, then, in theory, you will lose one pound of fat per week. This simple weight loss rule is cited in over 40,000 websites, nutrition textbooks, and scientific articles. Even the USDA, the department that sets the dietary guidelines for Americans, reports:

“You need to burn 3,500 calories more than you take in to lose one pound of weight. This translates into a reduction of 500 calories per day to lose one pound in a week, or a reduction of 1,000 calories per day to lose two pounds in a week.”

In reality, the 3,500 calorie rule significantly overestimates weight loss and projects a linear change, which is known to be untrue. People seeking 1 pound or more of weight loss per week will need to reduce daily caloric intake by 1,000 calories, minimum, all while actively combating passive compensatory changes. People on the extremes of human size will need less or more, but the bottom line is you’re not going to drop 30 lbs anytime soon by only reducing your daily intake by 500 calories.

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“The panel recommended that the 3500 kcal per pound rule should no longer be used.”

— The American Journal of Clinical Nutrition (2012)

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4) Macros out of balance

Image Source: USDA

Macros & muscle or fat

Caloric balance or lack thereof is responsible for about two-thirds of your body weight. However, body composition, or how much fat or muscle you have is mostly dependent on the proportion of macro-nutrients (proteins, fats, carbohydrates).

Ancestral Human Diet

Humanity’s gene pool is identical to that of the hunter-gatherers of the Stone Age beginning about 2.6 million years ago. Our optimal diet is the same today as it was during the Palaeolithic Period, which lasted for 2.5 million years or 99% of humanity’s existence.

During this era, there were no nutritional books or health “gurus” extolling the merits of the keto diet or “bulletproof” coffee. Hunter-gatherers ate food derived from naturally occurring vegetation, wild game, and aquatic resources.

Today, the Acceptable Macronutrient Distribution Range (AMDR) set forth by the Food and Nutrition Board of the Institutes of Medicine (IOM) recommends:

• Carbohydrate = 45%-65% of energy

• Protein = 10%-35% of energy

• Fat = 20%-35% of energy (with limit saturated and trans fats)

This differs slightly from the macro-nutrients of the hunter -gatherers of the Palaeolithic Era:

• Carbohydrates = 35%

• Proteins = 30%

• Fats = 35% (mostly polyunsaturated)

Average Macros of Hunter-Gatherers

macro-nutrients of Palaeolithic Period

Protein

Hunter-gatherers got slightly less than 1/3 of their calories from protein or about 30%. Today, this would be on the high side of the AMDR recommendations.

Protein is essential for fat loss as it helps prevent muscle loss and it reduces hunger. 1 gram of protein per pound of lean bodyweight is a good starting point.

For example:

• 200lb man with 27% body fat would need about 146grams of protein.

Carbohydrates

Today, about 50% of the total calories in the American diet come from carbohydrates with about 15% coming from added sugars. During the 2.5 million years where aboriginal peoples roamed the Earth, only about 35% of total energy came from carbs, with 2 - 3% from added sugar (mostly from honey).

Grains, which today are the largest source of carbohydrates was rarely eaten during the Stone Age. A Palaeolithic Period diet was high in fruits, especially berries along with tubers.

Carbohydrate's main purpose is to provide energy as opposed to proteins, which are the building blocks of tissues. Assuming you are exercising, 1g per pound of body weight, just like protein, is recommended.

Fats

Fat intake during the Palaeolithic Period ranged from about 25 to 60%, depending on latitude.

• Arctic areas = 60% fat

• Tropical terrain = 25% or less fat

• Rest of the Planet = ~35%

Stone Age hunter-gatherers ate more fat than the typical person today, only about 8% of total calories came from saturated fat while eating significantly more polyunsaturated fats, as the fatty acid profile of wild game animals differs greatly from that of modern grain-fed commercial feedlots.

Carbohydrates and proteins have 4 calories per gram. Fat, however, is over double with 9 calories per gram. As people start tracking calories and limiting calories, the first thing that gets reduced is fat, as it limits the amount of total food you can eat. I listed fats last here because after calculating protein and carbohydrates, your remaining calories will come from fat. Don’t let fat intake dip below 15% as fat is essential to health, however, fat has a very limited role in body composition changes.

Image Source: Marlowe, Frank W., et al. “Honey, Hadza, Hunter-Gatherers, and Human Evolution.” Journal of Human Evolution, vol. 71, June 2014, pp. 119–128.

Micro-nutrients

Paleolithic people's diets had 2 - 8 times more micro-nutrients (vitamins and minerals) than today’s diets, with the lone exception of sodium. Today, sodium consumption is higher than potassium, which has reversed our electrolyte balance.

Micros for losing fat & Latitude

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“Most (73%) of the worldwide hunter-gatherers derived >50% (≥56–65%) of their subsistence from animal foods (hunted and fished), whereas only 13.5% of worldwide hunter-gatherers derived >50% (≥56–65%) of their subsistence from gathered plant foods.”

— The American Journal of Clinical Nutrition

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All calories are created equal for overall weight loss. However, a calorie is not a calorie when fat loss or muscle gains are desired. It is common for dieters to restrict certain macros in hopes of slimming down. Yet proteins, carbs, and fats all play a role.

Also, depending on the latitude of your lineage, your optimal macros will vary. Hunted animals and fish made up the vast majority of food for those with ancestry from Arctic areas, temperate grasslands, and subtropical rain forests. Genealogies with origins in the temperature forests, desert forests, and tropical grassland depended on gathered plants more than they did game and fish. This means that depending on your family’s origins, the optimal amount of carbohydrates could be anywhere from 5% to 55%.

5) Eating out too much

Fast food joints like McDonald’s take the majority of the blame, but every restaurant meal eaten per week, regardless of the eatery, increases your BMI by at least .6. A healthy BMI is 18.5 to 24.9, which means 5 restaurant meals a week increases a person’s BMI by 3.0, which is 50% of an entire BMI category.

A 2014 study, published in the American Journal of Public Health, analyzed 250 restaurant chains and their 30,923 unique menu items. The researchers found:

• 674 calories per entree

• 813 calories per appetizer

• 260 calories per side

• 496 calories per salad

• 419 calories per drink

• 429 calories per dessert

The average meal was between 785 - 1,860 calories. Oddly enough, McDonald’s had the lowest caloric average per meal of all of the food chains. It’s also interesting to note that restaurant salads average 500 calories. Even if you forgo the dressing, many of these “healthy” options are filled with bacon bits, shredded cheeses, crispy bits of fried anything, and starchy vegetables. Oh, and by the way, salads are generally the most contaminated menu items and are responsible for 20% of all foodborne illnesses.

6) Excessive Caffeine & Alcohol

You can still lose weight while drinking alcohol as long as your total calories are less than your daily energy needs. However, for every drink that you consume, you shift how food is metabolized, especially while eating fatty foods and enhance your appetite. A glass or two of wine/beer is okay. However, one Saturday night rager can undo an entire week of caloric balance. 

For those of you trying to get rid of the “last 5 - 10lbs,” it’s really hard to achieve without completely eliminating alcohol.

Stimulation - Sedation Cycle

Excessive caffeine, 400mg or more, causes the Stimulation - Sedation Cycle, where you start your day with caffeine and end it with alcohol or marijuana to calm down. This reduces your sleep quality, which is hugely important in regulating and rebalancing your hormones.

7) Poor sleep

For those that sleep less than 7 hours per night, focusing on healthy sleeping habits should be your number one priority. Even doing everything else right - caloric balance, optimal macros, and proper exercise, insufficient sleep will wreak havoc on your body. 

• Decreased Leptin - Satiety hormone (feeling of fullness after eating)

• Increased Ghrelin - Hunger-stimulating hormone

• Increased Cortisol - High concentrations of this stress hormone causes impaired glucose homeostasis, insulin resistance, and fat gain (especially belly fat)

• Decreased Melatonin - Responsible for circadian rhythm disturbances and a weekend immune system.

8) Exercise vs Recreational Hobbies

You cannot outrun a bad diet is a popular maxim. Running a 5k (3.1 miles) only burns ~ 200 to 500 calories, which is the equivalent of a banana and a medium coffee with a little cream and sugar.

However, simply reducing exercise to a caloric equation misses the major point. Let's use mountain biking as an example - Recreational mountain biking burns about 700 calories per hour and combines resistance training, cardio, and HIIT training, all while being in the great outdoors (green exercise) while also enriching social connections. The 700 kcals/hour is great for reducing fat and increasing muscle proportions, but the overall health impact is unmeasurable. Making new friends, spending time in nature free of your cell phone, physically exerting yourself to the max to climb steep hills, exploring areas you have not been to, and flying down fast hills with a huge smile. None of this shows up in laboratory studies.

Instead of focusing on “exercise” and how many calories you burned, spend time playing beach tennis, riding bicycles, racquetball, squash, hiking……anything that promotes movement so long as you enjoy it.

Final Thoughts

Why can’t I lose weight with diet and exercise?

Diet and weight loss in the United States is a $70 billion a year industry with public marketing being the largest contributor to excess weight. Fad diets, fake health foods, exotic fat burning programs, and photo-shopped fake pictures of fitness “influencers,” are all manufactured to create economic growth.

You don’t need to be a health “expert” to reach your optimal you. I can narrow it down to 8 actionable steps:

• Purchase quality lean meats and produce

• Cook the majority of your own meals

• Track calories

• Have a good idea of your total daily energy expenditure (TDEE) and don’t exceed it too often

• Get some recreational hobbies that involve sport or exercise that you enjoy (preferable outside)

• Sleep 8 hours

• Don’t excessively drink or party your progress away

Finally, be realistic, even Hollywood superheroes have digitally-painted six pack abs.

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Contract Jesse if you have any questions

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Jesse is the Director of Pedal Chile and lives in Chile’s Patagonia (most of the year). Jesse has a Master of Science in Health and Human Performance & Bachelor of Science in Kinesiology. Jesse is an avid MTB rider & snowboarder and enjoys researching and reading non-fiction and academic studies.

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Related articles from Pedal Chile

• READ: What are the health benefits of mountain biking?

• READ: The Healthiest Beers

Sources and References

1. Brock, D. W., Thomas, O., Cowan, C. D., Allison, D. B., Gaesser, G. A., & Hunter, G. R. (2009). Association between insufficiently physically active and the prevalence of obesity in the United States. Journal of physical activity & health, 6(1), 1–5. https://doi.org/10.1123/jpah.6.1.1

2. Casazza, Krista, et al. “Myths, Presumptions, and Facts about Obesity.” The New England Journal of Medicine, vol. 368, no. 5, 31 Jan. 2013, pp. 446–454, www.ncbi.nlm.nih.gov/pmc/articles/PMC3606061/, 10.1056/NEJMsa1208051.

3. Cohen, D. A., & Story, M. (2014). Mitigating the health risks of dining out: the need for standardized portion sizes in restaurants. American journal of public health, 104(4), 586–590. https://doi.org/10.2105/AJPH.2013.301692

4. Cordain, Loren, et al. “Plant-Animal Subsistence Ratios and Macronutrient Energy Estimations in Worldwide Hunter-Gatherer Diets.” The American Journal of Clinical Nutrition, vol. 71, no. 3, 1 Mar. 2000, pp. 682–692.

5. ‌Ding, C., Lim, L. L., Xu, L., & Kong, A. (2018). Sleep and Obesity. Journal of obesity & metabolic syndrome, 27(1), 4–24. https://doi.org/10.7570/jomes.2018.27.1.4

6. Eaton, S. Boyd. “The Ancestral Human Diet: What Was It and Should It Be a Paradigm for Contemporary Nutrition?” Proceedings of the Nutrition Society, vol. 65, no. 1, Feb. 2006, pp. 1–6, 10.1079/pns2005471.‌

7. Fernandez, Maria Luz, et al. “Highlights of Current Dietary Guidelines in Five Continents.” International Journal of Environmental Research and Public Health, vol. 18, no. 6, 1 Jan. 2021, p. 2814, www.mdpi.com/1660-4601/18/6/2814/htm, 10.3390/ijerph18062814.

8. Hall, Kevin D., et al. “Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity.” Cell Metabolism, vol. 22, no. 3, Sept. 2015, p. 531, 10.1016/j.cmet.2015.08.009.‌

9. Hall, Kevin D., et al. “Energy Balance and Its Components: Implications for Body Weight Regulation.” The American Journal of Clinical Nutrition, vol. 95, no. 4, 1 Apr. 2012, pp. 989–994, www.ncbi.nlm.nih.gov/pmc/articles/PMC3302369/, 10.3945/ajcn.112.036350.

10. Hill, J. O., Wyatt, H. R., & Peters, J. C. (2013). The Importance of Energy Balance. European endocrinology, 9(2), 111–115. https://doi.org/10.17925/EE.2013.09.02.111

11. Markwald, Rachel R., et al. “Impact of Insufficient Sleep on Total Daily Energy Expenditure, Food Intake, and Weight Gain.” Proceedings of the National Academy of Sciences, vol. 110, no. 14, 2 Apr. 2013, pp. 5695–5700.

12. Marlowe, Frank W., et al. “Honey, Hadza, Hunter-Gatherers, and Human Evolution.” Journal of Human Evolution, vol. 71, June 2014, pp. 119–128, 10.1016/j.jhevol.2014.03.006.

13. Muscogiuri, Giovanna, et al. “Obesity and Sleep Disturbance: The Chicken or the Egg?” Critical Reviews in Food Science and Nutrition, vol. 59, no. 13, 18 Oct. 2018, pp. 2158–2165, 10.1080/10408398.2018.1506979.

14. Thomas, D. M., Martin, C. K., Lettieri, S., Bredlau, C., Kaiser, K., Church, T., Bouchard, C., & Heymsfield, S. B. (2013). Can a weight loss of one pound a week be achieved with a 3500-kcal deficit? Commentary on a commonly accepted rule. International journal of obesity (2005), 37(12), 1611–1613. https://doi.org/10.1038/ijo.2013.51

15. ‌Urban, Lorien E., et al. “The Energy Content of Restaurant Foods without Stated Calorie Information.” JAMA Internal Medicine, vol. 173, no. 14, 22 July 2013, p. 1292, 10.1001/jamainternmed.2013.6163.

16. U.S. Department of Agriculture. “USDA Unveils New, Simple Tips to Stay Healthy, Active and Fit.” Www.usda.gov, www.usda.gov/media/blog/2011/06/02/usda-unveils-new-simple-tips-stay-healthy-active-and-fit.

17. Wolfe, R. R., Cifelli, A. M., Kostas, G., & Kim, I. Y. (2017). Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range. Advances in nutrition (Bethesda, Md.), 8(2), 266–275. https://doi.org/10.3945/an.116.013821

Should I Use Chamois Cream?

The most sensitive point of contact between a cyclist and their bike is the one between their butt and saddle. For every hour cycling at 90 RPM equals 2,700 pedal strokes per leg.

Every time one leg is going up your other leg is pressing down on the pedal. This continuous motion exerts pressure against the surface of your skin, causing the underlying tissues to slide in opposite but parallel directions and is known as shearing. Once you add pressure and moisture from perspiration and bacteria, this makes your skin more vulnerable to saddle sores and discomfort.

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Should I use chamois cream?

These thick preventative creams are designed to reduce chafing, friction, and rubbing between your skin and the fabric of your padded cycling shorts.

There are 4 ideal bicycling scenarios for their use:

1. Cycling in extremely hot or humid conditions where you will be sweating well beyond normal

2. Riding in the rain, mud, or any condition where you will get very wet

3. Longer ride than normal

   • 20%+ longer than your average pedaling distance

4. Multi-day bike touring or events

Chamois cream decreases friction and helps keep bacterial build-up at bay, which reduces chafing and rubbing. The above conditions all increase friction above your butt’s level of comfort. 

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Chamois Cream: WHY

No matter how high-quality your cycling shorts are, it’s impossible to completely eliminate friction with the skin. For short or leisurely rides or cycling in cool and dry weather, this is a non-issue.

Your chamois is designed to wick away perspiration and moisture. However, on hot and humid days, rainy conditions, or really long rides, it can only wick so much. Under these conditions, your chamois is pushed beyond its limitations, which means you need an additional barrier between you and your chamois as the friction will cause micro-abrasions, swelling, and redness as your skin no longer function as a barrier, and irritation begins.

when to use chamois cream

If your cycling shorts and bicycle are properly fitted, then there are only a few riding situations where chamois cream is needed. Cycling while it's scorching hot or humid, riding in wet conditions, and/or spending more time in the saddle than normal.

Any condition that makes your chamois wet, such as rain, mud, excessive sweating, humidity, and high temperatures - results in your chamois becoming “gritty” which causes abnormally high amounts of friction and rubbing on your skin and requires an additional barrier between your butt and shorts.

• The same goes for riding longer or more frequently.

Properties of Chamois Cream

Good chamois cream for cycling should have several properties, including:

• Regulate perspiration

• Reduce friction between the skin and your shorts

• Avoid the proliferation of bacteria (antibacterial)

Padded cycling shorts are designed to be used without chamois cream. However, we have discussed a few scenarios where an additional barrier is needed to avoid saddle discomfort and sores.

Where to apply Chamois Cream

This cream provides a protective layer between the friction points where the edges of the saddle hit your bum. You can put it directly on your skin or in your shorts but either way, it ends up in the same place. You should be applying this to areas that you experience rubbing or chaffing, which means the area where your bum meets your legs, plus any additional areas of irritation. 

Main areas for application:

• Sit bones

• Perineum

• Any additional areas of chafing or irritation

How much cream to use

About a quarter-sized dollop or 2-3 fingers worth is recommended. If this is squishing around or coming out of your shorts then you used too much.

Chamois cream alternatives

If you are going to use chamois cream, purchase an actual one, instead of looking for alternatives in your cupboards.  

• You could use Vaseline, however, it’s harder to wash out and will cause damage to your chamois.

• A diaper rash cream has drying agents, like zinc oxide, for example. This will actually increase the friction, which is the opposite of what you want.

Visit your local bike shop and find out what they offer and recommend or talk to some of your rudding buddies, just make sure you don’t double-dip.  

Showering ASAP

As soon as your done cycling for the day it’s time to shower ASAP. It’s also important to wash off the chamois cream, so extra scrubbing might be necessary. After cycling all day, the sweat, oil, and cream will block your pores. If you are unable to take a shower, bring wet wipes and clean the area, and put on fresh clothing.

Sitting around in your soiled cycling clothing, whether you use chamois cream or not, is just a bad idea, especially if you are going to be riding the next day.

Final Thought

Chamois cream helps eliminate friction between your skin and clothing during extreme climatic conditions or distances. If you suffer from chaffing during normal riding or experience numbness or tingling, then it’s time for a professional bike-fitting and/or a look at your current gear.

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“If you get repetitive saddle sores, it may be a case of looking at other factors, such as the saddle itself. ”

— From the book "The Pain-Free Cyclist"

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Scared to adjust your bike settings? Let Reid help. Learn More

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Jesse is the Director of Pedal Chile and lives in Valdivia, Chile. Jesse has a Master of Science in Health & Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, bicycle commuting, snowboarding, reading, weight-lifting, taster of craft beers, and researcher.

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Related articles from Pedal Chile

• READ: The Best saddle height for IT Syndrome

• READ: Does hot tubbing help sore muscles?

Sources & References “Chamois Cream and Cycling”

1. Cycles, Glory. “Ass Magic Chamois Cream #Loveyourbum.” Flickr, 15 July 2016, www.flickr.com/photos/glorycycles/28291955626 (Figure 2).

2. Cycles, Glory. “Treat Yourself with Assos Chamois Cream #Assos #Cyclinglife #Sponsoryourself #Instabike.” Flickr, 20 Mar. 2018, www.flickr.com/photos/glorycycles/40216179654/in/photostream/ (Figure 1).

3. Hurford, Molly. Saddle, Sore : Ride Comfortable, Ride Happy. New Jersey?, Molly Hurford, 2016.

4. ‌Jobson, Simon, and Dominic Irvine. Ultra-Distance Cycling : An Expert Guide to Endurance Cycling. London ; New York, Bloomsbury, 2017.

5. marcus_jb1973. “Things Have Got Serious - Got Me Some Arse Cream!” Flickr, 17 June 2010, www.flickr.com/photos/marcusjb/4708759019/in/photostream/ (figure 3).

6. Micheli, Lyle J. Encyclopedia of Sports Medicine. Thousand Oaks, Calif., Sage Publications, 2011.

7. Rabin, Matt, and Robert Hicks. The Pain-Free Cyclist : Conquer Injury & Find Your Cycling Nirvana. London, Bloomsbury, 2015.

8. Thompson, Matthew J., and Frederick P. Rivara. “Bicycle-Related Injuries.” American Family Physician, vol. 63, no. 10, 15 May 2001, p. 2007.

Why Does My Bum Hurt When I Cycle

Statistically, saddle discomfort is the most common complaint among cyclists. Newbies and riders who spend large amounts of time in the saddle are the most susceptible to developing saddle sores. Which is primarily caused by excessive pressure combined with heavy sweating, rubbing of the skin, high body temperature, lack of lubrication, improper riding positioning, incorrect saddle type, improper clothing, or riding with recently shaven skin or unclean cycling apparel.

Cycling and mountain biking should not be a pain in your butt. If it hurts when riding, then you need to remedy this situation to avoid saddle sores.

What are saddle Sores?

Saddle Sores: A range of skin ailments on the buttocks, genitals, and inner thigh, such as chafing, blisters, boils, folliculitis, redness, or worse.

• Keep in mind that general numbness is not part of saddle sores and is a separate issue. If you experience numbness, then it’s also time to modify your bike set-up, get a different seat, change riding attire, or a combination.

So, why does your butt hurt when cycling? Find out below to avoid a sore butt or worse yet, saddles sores.

a Soft bum

If you’re new to cycling or mountain biking or are an occasional rider, then it’s highly likely that your butt will hurt from bicycling. Ideally, you should have 5 layers between your bicycle seat and your ischial tuberosities or ‘sit bones.’

1. Chamois (padded cycling shorts)

2. Muscles

3. Fat

4. Skin

5. Lubrication (chamois cream)

1. Beginner or novice cyclists usually only have 2 of the 5 layers. Generally, newbies forgo proper padded cycling shorts called chamois nor utilize friction modifiers or lubricants (more on this later).

   • Chamois is pronounced “sham-ee.”

2. Secondly, the more you ride the faster your butt gets into cycling shape, which means that your muscle tissues get firmer and provide a more comfortable and thicker layer between your bones and saddle.

Seat too soft

A nice cushy foam or gel seat will feel comfortable while strolling around the neighborhood or riding that beach cruiser. However, these types of saddles actually exert more pressure on your crotch and butt as your body sinks into the excessive padding from strenuous riding.

Notice the wide and padded seat on this beach cruiser?

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• Soft and wide for slower and shorter rides (i.e. beach cruiser)

• Firm and narrow for speed and distance (i.e. triathlon bike)

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READ: I have an entire article about this topic if you prefer an in-depth explanation.

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wrong saddle

If you’re still riding the same saddle that came with your bike, it’s highly unlikely this is your optimal seat.

• Saddle width is highly important and specific to your anatomy. Too narrow a seat places the majority of your weight on your body’s delicate soft tissue in very sensitive areas. Too wide causes chafing and makes pedaling inefficient.

• Also, the shape and contours of the saddle play an important role in distributing weight while also elevating boy or lady parts from compression.

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This saddle has a cutout that creates the perfect platform to support a beer.

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Your Ideal Saddle

A proper saddle will support your body weight by your sit bones. The shape, contours, cutouts, and size then work together with your unique anatomy to essentially lift your body up. This makes room for your lady/boy parts and avoids compression of the nerves in your crotch.

• The perfect saddle for one of your riding buddies could be the worst saddle for you and vise versa.

Not using Cycling shorts

Road cycling shorts are short and skin-tight which improve comfort and make you faster.

An elite cyclist wearing proper cycling shorts (Image Source: Flickr)

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These shorts compress the legs, which reduces muscular fatigue, decreases wind resistance by increasing aerodynamic efficiency and protects the skin against repetitive friction with the seat.

• Additionally, chamois draws sweat away from the skin to prevent chafing and cools you down through the process of evaporation.

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Mountain Biking Shorts

Oakley MTB shorts and chamois (Image Source: Flickr)

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MTB shorts are also padded but are baggier. This is fine for mountain biking but is not ideal for road, gravel, or cross-counting riding. Mountain bikers spend significantly less time in the saddle compared to roadies. Descending technical terrain is navigated almost exclusively standing up. This is why downhill and dirt jumping MTBs are designed with a low seat as it’s only used for gripping during maneuvers or resting.  

• Mountain biking while wearing cycling shorts is okay and many cross-country riders do this.

• However, road cycling with MTB shorts is not advisable as these are not designed for an extended duration and are not aerodynamic.

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READ: What does MTB actually mean? I asked the inventor of the mountain bike to find out.

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Wearing underwear

• Wearing underwear underneath your cycling shorts or everyday wear is bad.

Seams in all the wrong places while collecting sweat and keeping it in contact with skin. (Image Source: Flickr)

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Cotton briefs have thick seems that bunch up and create pressure points in sensitive areas. Also, regular undies trap moisture and bacteria against your skin (chamois keeps moisture away).

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READ: I also have covered this topic in-depth. Feel free to read it for more info on why you should wear underwear with your cycling shorts.

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Substantial riding time

Sudden increases in mileage, time, or frequency, especially with improper gear will create a pain in your butt. Signing up for a Century Ride or triathlon is great, but not having a proper training regime that builds up incrementally will wreak havoc on your bum.

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Stand up

If you were to sit in the same spot for hours, even in a comfy recliner you would get sore. This is why you naturally shift around while seated. - take-home point - stand up from time to time

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Most common cyclist injuries

Sourced from: Teyeme et al. (2019)

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Not replacing saddle

Just like any bicycle component, saddles wear out over time. High mileage and frequent use weaken the structure, which compromises its ability to support you optimally.

Changing Riding Style

Also, keep in mind that different riding styles require different saddles. Going from a leisurely cyclist to a competitive rider requires a different seat. Pedaling in an aerodynamic position rotates your pelvis, which changes where your sit bones are supported on the saddle.

• This is the reason that cruiser bikes have large seats while triathlon bikes have narrow saddles (different bones support your body in different positions).

This also means that your road and mountain bikes might need different seats, depending on how they are set-up.

incorrect bike fitting

There are dozens of bicycle settings and they all interact with each other. Improper saddle tilt for the terrain can be a pain in the butt. A good place to start is with a level saddle.

Also, if your seat height is too low/high or if your saddle is too far forward/backward, then you will be sitting in a place that wasn’t designed for sitting. Handlebar height is equally important. Handlebars positioned lower than the seat place significantly more weight on your groin and moves the pressure to sensitive areas.

• This means that even your perfect saddle will cause discomfort if it’s not positioned correctly.

Need help dialing in your ride? Check out our bike fitting tutorial

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excessive body weight

Performance bicycle seats are narrow and don’t support your entire body weight as it's distributed between the pedals and handlebars. The more upper-body weight you have, whether it’s muscle or fat, is more pressure being exerted onto the saddle.

Also, fat is squishy and muscle is firm. A soft bum will compress into the seat more than a firm butt (see picture above).

wearing dirty clothes

Your cycling apparel, especially your chamois, should be washed after every ride. Soiled clothes don’t function the same. Elasticity and smoothness are lost while bacteria are constantly multiplying and ruining your functional wear. 

• Make sure that your shorts get thoroughly washed and rinsed since leftover laundry detergent can cause skin irritation.

• Equally important - Your shorts need to be completely dry before wearing (clean, rinsed, and dried is very important).

recently shaven skin

Shaving causes micro-abrasions, if you notice any tiny bumps, then you are already past this point. Shaving your groin region, then sitting on a tiny saddle while being soaked in your sweat is a formula for irritation, discomfort, or worse. 

• If you do shave your pubic hair, shave at least 24 hours before a ride. The same goes for waxing.

Not using chamois cream

Less than 50% of serious cyclists use chamois cream. While not every ride calls for it, this cream reduces friction between your skin and shorts.

When to use chamois cream

• Sudden increases in mileage (i.e. training for a long ride)

• Hot and humid conditions (i.e. riding in Brevard in the summer)

That’s right! This lube has been formulated by a Patagonian tribologist for maximum speed.

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Final Thought

There’s a difference between a sore butt and saddle sores. Understanding why your butt hurts is important so you’re able to remedy the situation before it worsens. As you can see, many factors determine the comfort of your saddle. Simply swapping out your old seat for a new one won’t fix the issue if your discomfort is caused by a poorly fitting bicycle or improper gear.

Also, guys and gals have different anatomy with separate pressure distributions, which means the contact points are different. However, even though ladies have wider hips than men on average, the differences within each gender are larger than the differences between sexes. This means that some men’s ideal saddle will be branded as female-specific and vice versa.

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Quick Summary

Recommendations for the prevention of sore butt and saddle sores:

1. Correct saddle type for your anatomy and riding style

2. Properly fitted bicycle (all settings dialed in)

3. Wash all cycling gear after each ride

4. Wear quality cycling shorts with a clean chamois

5. Apply chamois cream to fight rubbing, friction, chafing

6. Do NOT wear regular underwear. The seams and material can cause saddle sores or discomfort

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Jesse is the Director of Pedal Chile and lives in La Patagonia (part of the year). Jesse has a Master of Science in Health and Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, bicycle commuting, reading, snowboarding, researching, eMTBing, and sampling yummy craft beers.

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Related articles from Pedal Chile

• READ: Do clipless pedals make a difference

• READ: Should my feet touch the ground when sitting on a bike?

Sources & References for “Why Does My Butt Hurt When I Cycle”

1. acme59. “P1000439.” Flickr, 25 May 2014, www.flickr.com/photos/acme59/14079142357/in/photostream/.

   • Intro image

2. Bury, Keira, et al. “Prevalence, Prevention and Treatment of Saddle Sores among Female Competitive Cyclists: A Scoping Review Protocol.” Methods and Protocols, vol. 3, no. 1, 6 Jan. 2020, p. 4

3. Carpes, Felipe & Dagnese, Frederico & Kleinpaul, Julio & Martins, Elisandro & Mota, Carlos. (2009). Effects of Workload on Seat Pressure While Cycling with Two Different Saddles. The journal of sexual medicine. 6. 2728-35. 10.1111/j.1743-6109.2009.01394.x.

4. Chen, Y. L., & Yang, P. J. (2016). A preliminary study of the measurement of external ischial tuberosity width and its gender differences. Journal of physical therapy science, 28(3), 820–823. https://doi.org/10.1589/jpts.28.820

5. Hurford, Molly. Saddle, Sore : Ride Comfortable, Ride Happy. New Jersey?, Molly Hurford, 2016.

6. Hutson, M A, and Cathy Speed. Sports Injuries. Oxford, Oxford University Press, 2011.

7. Jeong, S-J, et al. “Bicycle Saddle Shape Affects Penile Blood Flow.” International Journal of Impotence Research, vol. 14, no. 6, Dec. 2002, pp. 513–517.

8. ‌Krygowsk, Krygowsk. “Saddle Sore?” Www.bicyclinglife.com, 16 Aug. 2011.

9. ‌Litwinowicz, Kamil, et al. “Strategies for Reducing the Impact of Cycling on the Perineum in Healthy Males: Systematic Review and Meta-Analysis.” Sports Medicine, vol. 51, no. 2, 19 Oct. 2020, pp. 275–287.

10. POTTER, JAMES J., et al. “Gender Differences in Bicycle Saddle Pressure Distribution during Seated Cycling.” Medicine & Science in Sports & Exercise, vol. 40, no. 6, June 2008, pp. 1126–1134, uwnmbl.engr.wisc.edu/pubs/msse08_potter.pdf, 10.1249/mss.0b013e3181666eea.

11. Sexton, Patrick, et al. “Back in the Saddle Again: How to Prevent Cycling Saddle Sores.” Athletic Therapy Today, vol. 12, no. 4, July 2007, pp. 19–21, 10.1123/att.12.4.19.

12. YW Teyeme, B Malengier, Tamrat Tesfaye, Maria-Cristina Ciocci, S Vasile, et al. An Empirical Analysis of Potential Cyclist Injuries and Cycling Outfit Comfort J Textile Sci & Fashion Tech. 4(1): 2019. JTSFT.MS.ID.000578.

Do E-bikes need special chain lube?

The drivetrain components on electric bicycles (eBikes) use the same type of chain, freewheel, and chainrings that are used on traditional bicycles. However, there are a few important differences: 

• On average, eBikes transfer 3-times more force to the chain than a conventional bicycle.

  • Electric mountain bikes (eMTB) use specific eBike components that are more robust as these eMTBs are exposed to even higher amounts of torque and are combined with rough riding conditions and terrain

• Additionally, you cover a higher mileage with eBikes and are often confronted with variable climatic conditions.

• Your cadence (rpm) is also higher on eBikes, which exposes the drivetrain to more wear.

The type of lubrication while cycling is generally a function of climate and is the primary determining factor of chain lube selection. However, due to the above differences, a quality ALL-SEASON chain lube is recommended for recreational eBiking and eMTBing.

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Do eBikes need special chain lube?

Standard bicycles & eBikes have nearly identical cogs, chainrings, and chains, and do NOT require any special eBike chain lubricant.

• However, it is recommended, due to the increased torque, higher mileage, faster cadence, and longer duration spent eBiking, that you USE an ALL-SEASON CHAIN LUBE.

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Parts of a bicycle chain (Image Source: Kaushik et al 2016)

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e-bike specific vs standard chain lubes

There are several eBike specific chain lubricants available in the marketplace, however, are these specific lubes even necessary for your eBike’s chain?

Mid-drive electric bicycle systems add an additional 250 to 350 Watts to your drivetrain system, this only equals an extra .33 to .47 horsepower. To put this in perspective, Lance Armstrong averaged 400-Watts during the final hour of a 7-hour stage of the Tour de France. Elite track cyclists have pushed over 2,000 Watts during all-out sprints.

The average recreational cyclist can barely light a 100-Watt bulb:

• 175-Watts: Male cyclist for an all-out hour.

• 150-Watts: Woman cyclist for an all-out hour.

Even with the additional torque that is generated from the eBike motor along with an increased cadence, specific electric bicycle (eBike) chain lubricants do NOT provide any additional benefits as these are nothing more than a thicker chain lube marketed as a ‘special’ eBike lubricant.

Riding conditions & E-Bike lubes

Outside of proper tire inflation, which reduces flats and allows you to go faster due to decreased rolling resistance, the second most important routine maintenance task is keeping your chain optimally lubricated.

For serious cyclists, riding conditions dictate the type of lubricant chosen:

• Dry lube for dry and sunny summer riding.

• Wet lube or all-season lube for all other conditions, especially for any type of wet conditions including river crossings or humid weather.

All-Conditions Lube

For the average recreational cyclist and eRider, keeping it simple is recommended - use an all-season lube - so then you don’t have to clean and re-lube your chain all the time.

Clean Machine

Nothing is as important for extending the life and maintaining performance as keeping your bike clean and properly lubricated. This is even more important for eBikes as the additional electrical components are more sensitive to climatic conditions.

• Riding with a dirty chain is not only inefficient but it also means your motor is working harder and needlessly wasting your battery.

Spray lubes

Spray chain lubricants are NOT recommended for eBikes.

• Pay attention to the brake rotors: Just a little bit of lube on the rotors will disable your hydraulic or mechanical disk brakes. This is especially important with eBikes as these not only go faster but they are also heavier than standard bicycles and need more stopping power.

1-Drop Per Link

One drop per chain link is absolutely sufficient and is all that is needed to properly lube your chain. The classic dropper bottle is best as it’s easiest to control the flow. All excess lube should be wiped off.

• Remember, you are only lubing the rollers and pins on the inside of the chain and should not be lubing the entire chain, especially the outside (this just picks up dirt and wears your drivetrain out quickly).

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Pedaling Science’s all-conditions chain lube

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Final Thought

Keeping your bike clean and lubed is vital for performance and longevity. Over-lubing or applying fresh lube to a dirty chain is just as bad as not lubing at all. For the average eRider, using a bicycle specific all-condition lube is easiest and will last the longest.

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Jesse is the Director of Pedal Chile and lives in Valdivia, Chile. Jesse has a Master of Science in Health & Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, bicycle commuting, snowboarding, reading, weight-lifting, taster of craft beers, researcher, & eMTB rider.

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Related articles from Pedal Chile

• Do I need a special rack for my eBike?

• How many calories do I burn eBiking?

Sources & References

Kaushik, Prabhakar & Mittal, Kapil & Rana, Pardeep. (2016). Energy paybacks of six-sigma: A case study of manufacturing industry in India. Management Science Letters. 6. 691-700. 10.5267/j.msl.2016.10.001.

Do you need a special bike rack for an electric bike?

Electric bicycles (eBikes) are significantly heavier than road and mountain bikes.

• An average eBike weighs 48-lbs (23kg)

However, many models weigh upwards of 70-lbs or 32kg. Electric bikes are heavier due to the battery, motor, and especially from the more robust frame geometry and longer wheelbase. 

A “classic” bicycle rack generally supports up to 35 lbs (15.8kg) and is not compatible with electric bicycles, since eBikes weigh between 38 to 70 lbs (17 - 32kg). The majority of standard bike racks are NOT sturdy enough to support the extra weight of eBikes, the lone exception is the hitch-mounted platform rack, which is the only viable option for electric bikes.

Jeep with bicycles on a hitch-mounted platform bicycle rack

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Also, keep in mind that statistically more bicycles are damaged during vehicle transport than while riding them. Busted derailleurs, broken spokes, crimped cables, dents, and scratches commonly occur while packing them for travel or during transit, as opposed to being ridden on trails and roads.

For eBikes, this is even more important, as you have additional components that are very costly, such as the battery, motor, and supplementary electrical cables.

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Do you need a special bike rack for eBikes?

Hitch-mounted platform racks are the ONLY practicable option for transporting eBikes, due to 4 main factors:

• High Weight Capacity: eBikes are double to triple the weight of traditional bicycles and exceed the weight limits of roof and trunk-mounted racks.

  • eBike batteries average 7lbs (3kg), which means even after removing the battery, these bicycles are still significantly heavier than standard bicycles.

• Low to the Ground: Loading/unloading heavy eBikes becomes a safety hazard when attempting to mount/unmount to a roof rack system.

  • Many models of hitch-mounted racks offer a ramp.

• Support the Wheels: These systems support the wheels which are important as the center of gravity varies among electric bike models and it’s the most secure system.

• Larger: This is important as eBikes have longer wheelbases

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Roof Racks & E-Bikes???

Roof Racks are NOT good options for e-bikes.

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E-bikes weigh between 38 - 70 pounds with an average weight of 48-lbs. Trying to hoist one of these up to your roof, even with two people, is a good way to injure yourself or damage the bike. Even after removing the battery, these eBikes still weigh over triple that of road bicycles and twice as much as mountain bikes.

• The user may struggle to safely and securely load/unload the bike into the rack.

Also, most passenger vehicles have a 150 - 165-pound roof weight limit, regardless of rack system.

• Two heavy e-bikes, plus the weight of the roof rack, will exceed your roof’s loading capacity.

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CAUTION: Roof racks are NOT advised nor recommended for transporting e-bikes, due to over-loading limits and safety concerns for hoisting the e-bike into/out of the roof rack.

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Trunk Mounted Racks & E-bikes???

The trunk mounted car rack is not designed to hold the weight of a heavy electronic or pedal assist bicycle.

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The maximum weight limit of most trunk mounted bicycle racks is 35-pounds. Even the lightest of e-bikes weigh about 40-lbs, exceeding the weight limit. Also, these types of racks tend to sway while driving.

The simplicity and low cost of this design make this a great bike rack but it does have issues. The bike rack is mounted to the trunk of the car, making it impossible to gain access to this storage space while the bike rack is being used. The other issue with this design is a lack of security which is problematic with an expensive eBike.

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CAUTION: Trunk racks are NOT advised nor recommended for transporting e-bikes as electric bicycles exceed the maximum weight limit of trunk racks.

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Hitch-Mounted Racks & E-bikes

A hitch-mount rack system is the best way to haul eBikes. However, you will need a vehicle that has a tow hitch that can support the weight of the rack system plus the weight of the bikes.

These platform racks are the most expensive, and that is even before any additional costs are incurred if you don’t have a tow hitch already installed. Platform racks haul bikes by securing the tires in wheel cradles and the top of the tire or frame via an adjustable arm. This eliminates potential abrasion to the finish of the bicycle and eliminates wobble, as other rack systems use straps and less secure methods.

For heavy bicycles, such as eBikes, cruisers, and full-suspension mountain bikes, the only real option for hauling bikes around from place to place is with the hitch-mounted platform rack system.

Platform Racks: Easy to load/unload

This type of bicycle rack system is the easiest to load and unload as it’s closest to the ground. Many models come standard with ramps, which makes loading/unloading your heavy electric bikes even easier.

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Jesse is Director of Pedal Chile and lives in Valdivia, Chile. Jesse has a Master of Science in Health & Human Performance and a Bachelor of Science in Kinesiology. Hobbies: singletrack, snowboarding, reading, taster of craft beers, researcher, bicycle commuting, & eBike rider.

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